* Exported from MasterCook *

BAKED MACKERAL WITH MUSTARD

Recipe By :
Serving Size : 1 Preparation Time :0:00
Categories : 0-5G Low Carb Regional English
Seafood Fish Znew2001


Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 mackerel
1 tbsp soy flour -- or isolate
1 tbsp mustard
2 tbsp white wine vinegar
2 tbsp water
1 tbsp butter
Salt and freshly ground black pepper

Clean the fish and dust them lightly with flour. Lay them side by side in a shallow, greased ovenproof dish.
Mix together the mustard, wine vinegar and water and pour over the fish. Dot with the butter and season with salt and pepper.
Cover and bake in a preheated oven at 190C/375F/gas mark 5 for about 30 minutes until tender, basting occasionally with the juices.
Serves 4












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Per Serving (excluding unknown items): 497 Calories; 20g Fat (37.2% calories from fat); 72g Protein; 5g Carbohydrate; 1g Dietary Fiber; 211mg Cholesterol; 844mg Sodium. Exchanges: 0 Grain(Starch); 10 Lean Meat; 2 1/2 Fat; 0 Other Carbohydrates.

NOTES : The AUSSIE Low Carb Gourmet Tony Blakemore May 2001
e-mail Tony@carb-lite.au.com
web site www.carb-lite.au.com



Nutr. Assoc. : 0 0 0 0 0 0 0