Pan-Fried Mackerel With Red Pepper and Squash

Jun 06, 2023June 6, 20230 0
Pan-Fried Mackerel With Red Pepper and Squash
in Seafood

Prep

15 min

Cook

20 min

Ready In

35 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

2 mackerel , large
1/2 cup yellow cornmeal
1/2 cup flour
1/2 teaspoon salt
1/8 teaspoon cayenne pepper
1/4 teaspoon sweet paprika
4 tablespoons olive oil
1 tablespoon butter
1/2 cup onion , finely chopped
2 teaspoons fresh ginger , finely grated
1 chayote , peeled , seeded , cut in 1 inch cubes
3 cups acorn squash , peeled , seeded , cut in 1/2 inch cubes
1 large sweet red pepper , cored , seeded , cut in 1/4 inch strips
2 tablespoons lemon juice , freshly squeezed
2 tablespoons fresh parsley , minced
1/2 teaspoon salt
1/4 teaspoon fresh ground pepper

Nutrision Information

Servings Per Recipe
4
Calories
465
Sugar
8g
Fat
31g
Pan-Fried Mackerel With Red Pepper and Squash is a flavorful and healthy dish that is perfect for any occasion. This recipe combines the rich and savory flavor of mackerel with the sweetness of acorn squash and the bold flavor of red pepper. The chayote adds a bit of crunch to the dish, while the ginger and lemon juice give it a tangy and refreshing taste. This dish is easy to prepare and can be enjoyed as a quick and easy weeknight dinner or as part of a larger meal for entertaining guests. Give this recipe a try and experience the delicious flavor and health benefits of this dish!

Instructions

1.Rinse and dry the mackerel with paper towels.
2.In a shallow dish, mix together the cornmeal, flour, salt, cayenne pepper, and sweet paprika.
3.Heat two tablespoons of olive oil and one tablespoon of butter in a large skillet over medium heat.
4.Dip the mackerel in the cornmeal mixture, coating both sides.
5.Place the mackerel in the skillet and cook for four to five minutes on each side or until cooked through.
6.Remove the mackerel from the skillet and set it aside on a plate.
7.Add two tablespoons of olive oil to the skillet, along with the onion and ginger. Cook for one to two minutes or until the onion is translucent.
8.Add the chayote, acorn squash, and red pepper to the skillet and saute for five to six minutes or until the vegetables are tender.
9.Add the lemon juice, parsley, salt, and pepper to the skillet and stir together.
10.Return the mackerel to the skillet and cook for one to two minutes or until the fish is warmed through.
11.Serve hot and enjoy!

PROS

Pan-Fried Mackerel With Red Pepper and Squash is a hearty and flavorful dish that is easy to make.
Mackerel is a highly nutritious fish that is rich in omega-3 fatty acids, which can help reduce inflammation, improve brain function, and lower your risk of heart disease.
Squash and red pepper are both packed with vitamins and minerals, and they add color and flavor to this dish.
This recipe is perfect for a quick and easy weeknight dinner or for entertaining guests.

CONS

Some may find the fish to be too oily or strong-tasting.
Mackerel is also a fish that is high in histamines, so it may cause an allergic reaction in some people.
The cornmeal used in this recipe may be high in carbohydrates and calories, so it should be enjoyed in moderation.

HEALTH & BENEFITS

Pan-fried mackerel with red pepper and squash is an excellent source of omega-3 fatty acids, which can support heart, brain, and eye health. Mackerel is also high in protein and vitamin D, which can help strengthen bones and muscles. Squash and red pepper are both rich in antioxidants, which can help protect against cancer and other diseases. This dish is a great option for those looking to incorporate more seafood and vegetables into their diet.

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