Maple-Soy-Glazed Mackerel Fillets with Avocado

Gluten Free
Dairy Free
Health score
53%
Maple-Soy-Glazed Mackerel Fillets with Avocado
35 min.
4
571kcal

Suggestions


If you're looking to elevate your dining experience with a dish that's both delicious and visually stunning, look no further than our Maple-Soy-Glazed Mackerel Fillets with Avocado. This gluten-free and dairy-free recipe combines the rich flavors of Spanish mackerel, enveloped in a sweet and savory glaze, with the creamy texture of perfectly ripened California avocados. Within just 35 minutes, you'll create a meal that not only tantalizes your taste buds but also offers a nutritious balance, making it ideal for lunch or dinner.

The magic lies in the harmonious blend of dark amber maple syrup and savory soy sauce, which transforms the mackerel into a delectable centerpiece. The glaze caramelizes beautifully under the broiler, providing a mouthwatering contrast to the fish's tender flesh. Pairing it with an avocado salad adds a refreshing touch, while the lemon juice enhances the dish's overall flavor profile.

With a health score of 53, this dish is not just indulgent; it’s also packed with protein, healthy fats, and essential nutrients. Each bite is a symphony of flavors and textures, making it an excellent choice for those evenings when you want to impress your family and friends. So grab your apron, and let’s make mealtime memorable with this delightful recipe!

Ingredients

  • large firm-ripe california avocado 
  • 0.1 teaspoon pepper black
  • 0.5 cup cooking sherry dry
  • teaspoons juice of lemon fresh
  • servings accompaniments: rice; lemon wedges 
  • 0.5 cup grade b maple syrup dark
  • teaspoons olive oil extra-virgin
  • 0.7 cup rice vinegar (not seasoned)
  • 0.3 teaspoon salt 
  • 0.5 cup soya sauce 
  • 28 oz mackerel spanish with skin ( 1/)

Equipment

  • bowl
  • frying pan
  • baking pan
  • aluminum foil
  • broiler

Directions

  1. Briskly simmer vinegar, soy sauce, Sherry, and maple syrup in a 9- to 10-inch heavy skillet over moderately low heat until reduced to about 1/3 cup, 20 to 25 minutes. Keep warm.
  2. Quarter avocado lengthwise, then pit and peel.
  3. Cut lengthwise into 1/2-inch-thick slices, then gently toss together with lemon juice, oil, salt, and pepper in a small bowl.
  4. Preheat broiler. Line a large (15- by 10-inch) shallow baking pan with foil. 3Reserve about one fourth of glaze in a small bowl.
  5. Arrange fillets, skin sides down, in 1 layer in baking pan. Spoon about one third of remaining glaze over fillet, then spread with back of spoon to coat evenly.
  6. Broil fish 5 to 6 inches from heat, without turning, 2 minutes.
  7. Remove pan from broiler and coat with another layer of glaze, then broil 2 minutes more.
  8. Remove fillets from broiler and apply a third coat of glaze, then broil 1 minute more (for a total of 5 minutes).
  9. Remove from broiler and, with a clean spoon, apply reserved glaze. (Reserved glaze will not have touched uncooked fish.)
  10. Divide avocado salad among 4 plates, then serve fish alongside it.

Nutrition Facts

Calories571kcal
Protein32.66%
Fat41.96%
Carbs25.38%

Properties

Glycemic Index
53.5
Glycemic Load
10.62
Inflammation Score
-6
Nutrition Score
36.811738988628%

Flavonoids

Cyanidin
0.17mg
Malvidin
0.02mg
Catechin
0.23mg
Epicatechin
0.35mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.34mg
Hesperetin
0.76mg
Naringenin
0.15mg
Luteolin
0.02mg
Myricetin
0.01mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:570.95kcal
28.55%
Fat:25.08g
38.59%
Saturated Fat:5.81g
36.32%
Carbohydrates:34.12g
11.37%
Net Carbohydrates:30.47g
11.08%
Sugar:25.34g
28.15%
Cholesterol:93.27mg
31.09%
Sodium:1945.53mg
84.59%
Alcohol:3.09g
100%
Alcohol %:0.99%
100%
Protein:43.93g
87.86%
Vitamin B12:8.73µg
145.53%
Vitamin D:18.06µg
120.39%
Selenium:73.12µg
104.45%
Vitamin B3:18.6mg
93%
Vitamin B2:1.46mg
85.95%
Manganese:1.24mg
61.95%
Vitamin B6:0.86mg
42.96%
Potassium:1228.43mg
35.1%
Phosphorus:319.45mg
31.94%
Magnesium:93.96mg
23.49%
Vitamin E:3.32mg
22.12%
Vitamin B1:0.3mg
20.01%
Iron:3.43mg
19.07%
Copper:0.32mg
16.23%
Fiber:3.65g
14.6%
Vitamin B5:1.45mg
14.54%
Zinc:2.1mg
14.01%
Vitamin C:10.49mg
12.72%
Folate:50.81µg
12.7%
Vitamin K:12.18µg
11.6%
Calcium:107.39mg
10.74%
Vitamin A:197.11IU
3.94%
Source:Epicurious