Minted Mackerel and Mushroom Escabeche

Dairy Free
Very Healthy
Health score
81%
Minted Mackerel and Mushroom Escabeche
60 min.
4
380kcal

Suggestions

Ingredients

  • 0.5 teaspoon coriander seeds crushed
  • 0.5 cup vermouth dry
  • tablespoons flour all-purpose
  • 0.3 pound mushrooms wild mixed fresh sliced
  • tablespoon juice of lemon fresh
  • strips lemon zest 
  • 0.5 cup mint leaves coarsely chopped
  • 0.5 cup olive oil extra-virgin divided
  •  onion red sliced into thin rounds
  • 0.1 teaspoon pepper flakes red hot
  • 24 ounces mackerel spanish
  • tablespoons white-wine vinegar 

Equipment

  • frying pan
  • baking pan

Directions

  1. Pat fish dry and season with 1/2 teaspoon each of salt and pepper, then dredge in flour, shaking off excess.
  2. Heat 3 tablespoons oil in a 12-inch heavy skillet over high heat until it shimmers. Cook fish, skin side down first, turning once, until cooked through, crisp, and golden on both sides, 3 to 4 minutes total.
  3. Transfer fish to a large baking dish (not aluminum) and wipe out skillet.
  4. Add remaining 1/2 cup oil to skillet and cook onion over medium heat, stirring occasionally, until softened, 3 to 4 minutes.
  5. Add mushrooms, coriander, red pepper flakes, zest, and 1/2 teaspoon salt and cook, stirring occasionally, until mushrooms are golden, about 5 minutes. Stir in vermouth.
  6. Remove from heat and stir in vinegar and lemon juice, then pour over fish. Cool to room temperature, about 30 minutes.
  7. Transfer fish to plates. Stir mint into mushroom mixture and spoon over fish.
  8. Serve at room temperature.
  9. Escabeche can marinate, chilled, 1 day.

Nutrition Facts

Calories380kcal
Protein40.96%
Fat48.88%
Carbs10.16%

Properties

Glycemic Index
33.5
Glycemic Load
2.84
Inflammation Score
-7
Nutrition Score
28.573912931525%

Flavonoids

Eriodictyol
1.92mg
Hesperetin
1.11mg
Naringenin
0.05mg
Apigenin
0.33mg
Luteolin
0.75mg
Isorhamnetin
1.38mg
Kaempferol
0.18mg
Myricetin
0.01mg
Quercetin
5.6mg

Nutrients percent of daily need

Calories:379.67kcal
18.98%
Fat:19.1g
29.38%
Saturated Fat:4.62g
28.87%
Carbohydrates:8.93g
2.98%
Net Carbohydrates:7.39g
2.69%
Sugar:1.88g
2.09%
Cholesterol:79.95mg
26.65%
Sodium:152.84mg
6.65%
Alcohol:2.85g
100%
Alcohol %:1.17%
100%
Protein:36.01g
72.02%
Vitamin B12:7.5µg
124.93%
Vitamin D:15.54µg
103.57%
Selenium:66.22µg
94.6%
Vitamin B3:15.54mg
77.72%
Vitamin B2:0.87mg
51.39%
Vitamin B6:0.64mg
31.87%
Phosphorus:255.66mg
25.57%
Potassium:871.2mg
24.89%
Vitamin B1:0.26mg
17.38%
Vitamin E:2.52mg
16.81%
Iron:2.78mg
15.42%
Magnesium:60mg
15%
Copper:0.29mg
14.43%
Vitamin C:10.67mg
12.94%
Vitamin B5:1.04mg
10.4%
Zinc:1.44mg
9.63%
Manganese:0.18mg
8.87%
Vitamin A:364.22IU
7.28%
Folate:27.62µg
6.9%
Calcium:64.8mg
6.48%
Fiber:1.55g
6.18%
Vitamin K:3.61µg
3.44%
Source:Epicurious