|
Mackerel with Orange and Coriander |
| 4 x 125g (4oz) | Mackerel or herring fillets | |
| 1 x 15ml spoon (1 tablespoon) | Cajun seasoning | |
| Salt and black pepper | ||
| 1 x 298g (11oz) | Can mandarin oranges in natural juice | |
| Coriander leaves, to garnish |
|
Preheat oven to 190ºC/375ºF, Gas Mark 5 |
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|
1 |
Place the fillets in a dish and season. |
|
2 |
Pour the mandarin oranges and juice over the fish. Sprinkle the top with coriander leaves. |
| 3 | Cover and bake for 25 minutes. Serve with baked potatoes and mange tout. |
| Serves 4 | |
| Nutritional Values per portion (approx) | |
| 299 Kilocalories | 24g Protein | 20g Fat | 6g Carbohydrate | 0g Fibre |