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Mackerel and Moroccan Spices

Oven Baked Moroccan Mackerel | Healthy Recipes - Flora ProActiv

A Moroccan fish dish with exciting exotic flavours. This mackerel and spice infusion is a winner at dinner parties and family meals alike.
  • cookingtimeCooking time15 minutes
  • preparation timePrep time15 minutes
  • servingsServings2 portions
recipe image

Ingredients

  • 2 mackerel fillets
  • 2 tsp olive oil
  • pinch of ground turmeric
  • 1/4 tsp cayenne pepper
  • a few thyme sprigs
  • 1/2 shallot chopped
  • 1 clove garlic chopped
  • 1 tsp ground cumin
  • 25 ml orange juice
  • 100 ml tomato juice
  • 200 grams medium egg noodles
  • 20 grams Flora ProActiv buttery spread
  • 1 tsp orange zest
  • fresh coriander or thyme to garnish

Nutritional facts

Energy (kcal)507 kcal
Energy (kJ)2125 kJ
Protein (g)15.2 g
Carbohydrate incl. fibre (g)78.0 g
Carbohydrate excl. fibre (g)73.7 g
Sugar (g)5.5 g
Fibre (g)4.3 g
Fat (g)15.3 g
Saturated fat (g)3.0 g
Unsaturated fat (g)11.2 g
Monounsaturated fat (g)6.6 g
Polyunsaturated fat (g)4.5 g
Trans fat (g)0.1 g
Cholesterol (mg)84 mg
Sodium (mg)159 mg
Salt (g)0.40 g
Vitamin A (IU)811 IU
Vitamin C (mg)17.8 mg
Calcium (mg)65 mg
Iron (mg)5.30 mg
Potassium (mg)453 mg

Instructions

  1. First marinate the mackerel. Place in a shallow ovenproof dish and drizzle with a little olive oil, then sprinkle with turmeric and cayenne pepper, rubbing over the fish. Sprinkle over the thyme sprigs and set aside for 30 minutes.
  2. Preheat a frying pan. Add the olive oil and fry the shallot, garlic and ground cumin over a medium heat to soften but not brown.
  3. Pour in the orange juice and bring to the boil, reducing by around half. Then add the tomato juice and cook for 1 to 2 minutes.
  4. Pour the sauce over the marinated fish and place in a preheated oven (180˚C/160ºC Fan/Gas mark 4) for 15 to 20 minutes until the fish is cooked through.
  5. Cook the noodles according to pack instructions, drain and toss with the Flora ProActiv spread and orange zest. Serve with fish and garnish with fresh herbs.