Sweet & sour mackerel

"This healthy but substantial dish is ready in just half an hour, perfect for a midweek meal for two"
Prep time:
15 min
Cook time:
15 min
Servings:
2 people

Health Score

High
Medium
Low
7.8 / 10
Medium score

Glycemic Index

Index
50
Low
Load
22
High

Nutrition per serving:

Calories883.00 kcal44%
Fat65.00 g93%
Carbs36.00 g14%
Sugars24.00 g27%
Protein41.00 g82%
Sodium2.67 mg0%
Fiber3.00 g11%
Percent Daily Values based on a 2,000 calorie diet.
Glycemic Index
50
Low
Glycemic Load
22
High

Ingredients

4 fresh mackerel fillets, pin boned, each cut into 4 large pieces
2 tbsp plain flour
400-500ml/14-18fl oz sunflower oil
1 spring onion , finely sliced
2 tsp dark soy sauce
1 tbsp rice vinegar
3 tbsp tomato ketchup
1 tsp Thai fish sauce
2 tbsp sunflower oil
1 small onion , cut into six wedges
2 garlic cloves , very finely chopped
thumb-size piece fresh root ginger , finely chopped
300g/10oz fresh pineapple , peeled, cored and cut into rough 2cm chunks
1 long dried red chilli , cut into 3 pieces
1 tsp cornflour

Directions

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