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Nutrition Facts
Serving Size 1 (202g) Recipe makes 4 servings The following items or measurements are not included below: linseed
Calories 551
Calories from Fat 199		(36%)
Amount Per Serving		%DV
	Total Fat 22.2g	34%
	Saturated Fat 5.0g	24%
	Monounsaturated Fat 8.3g
	Polyunsaturated Fat 5.9g
	Trans Fat 0.0g
Cholesterol 131mg		43%
Sodium 119mg		4%
Potassium 703mg		20%
Total Carbohydrate 51.8g		17%
	Dietary Fiber 8.3g	33%
	Sugars 0.1g
Protein 35.6g		71%
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Baked Scottish Mackerel

Recipe #339821 | 25 min | 10 min prep | add private note

⁽⁰⁾ RATE IT NOW Print Recipe

By: Jam Factory Ken
Nov 27, 2008

Mackerel's cheap, it looks fantastic and tastes brilliant. What more do you need? Something to protect it while it's being cooked so that it stays moist. That's where the Scottish oats and linseeds come in. And they add more Omega-3's so that you get double bubble on the heart healthy front. You'll need one fillet each for lunch or a light meal and two each for a main course, or if the fish are small. Serve with green leaves, a good friend (who doesn't like oily fish!) and a flinty, steely sauvignon blanc

SERVES 4 , 4 fillets (change servings and units)

Ingredients

4 mackerel fillets
2 cups organic scottish oats
1 cup brown linseed
1 egg

Directions

1
Remove any bones from mackerel fillets, tweezers help.
2
Mix the oats (larger flakes work best) and linseeds thoroughly in a bowl that you can dip the mackerel fillets into.
3
Beat the egg, and dredge the mackerel through to coat.
4
Dredge the egg coated mackerel fillets through the oat/seed mix to coat evenly.
5
Lay skin side down on a baking tray (pre-oiled or non-stick).
6
Bake in a pre-heated oven at 220C for 10-15 minutes, until the fish are just cooked through, and the oats/seeds slightly crunchy.
7
Serve.