Orange & Maple Syrup Mackerel

As we all know oranges are rich in vitamin C.  Orange zest is thought to help lower cholesterol. Mackerel is an oily fish and is a rich source of protein & omega 3 fatty acids.

Serves 2

Ingredients

  • 2 tablespoons plain flour
  • Salt & freshly ground black pepper
  • 1 tablespoon coconut oil
  • 2 Mackerel fillets, skin on
  • Zest & juice 1 orange
  • 1 tablespoon Maple Syrup
  • 40g toasted flaked almonds
  • Flat leaf parsley to garnish

Method

  1. Put the flour on a large plate and season with salt & freshly ground black pepper.
  2. Dip the mackerel into the flour and shake off any excess.
  3. Heat the coconut oil in a large frying pan until it melts.
  4. Add the mackerel skin side down and fry for 3-4 minutes. Carefully turn over and fry for 2-3 minutes on the other side.
  5. Add the orange zest and juice and the maple syrup and bring to a simmer.
  6. Sprinkle over the nuts and the parsley and serve.

 

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