* Exported from MasterCook *

Baked Mackerel - Kolio Fourno

Recipe By :spalding
Serving Size : 6 Preparation Time :0:45
Categories : Ethnic-Greek Fish
Low Carb 5-10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
spalding
3 pounds mackerel
salt & pepper to taste
1 lemon
4 teaspoons garlic -- chopped
4 teaspoons onion -- chopped
2 tablespoons parsley -- chopped
2 teaspoons green pepper -- chopped
1 cup oil
1 pound tomatoes -- , peeled strained
1/2 cup white wine

Clean & wash fish; season with salt & pepper. Place in pan. Squeeze lemon over fish, then refrigerate for 30 min. Sprinkle garlic over fish, then onion, parsley, and green pepper. Pour oil over all, then add tomatoes. Bake in preheated 250°F-130°C. oven for 15 min. Add wine. Baste fish with pan sauce, and bake 30 min. longer, until most of the liquid is absorbed.


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Per serving: 594 Calories (kcal); 41g Total Fat; (63% calories from fat); 47g Protein; 5g Carbohydrate; 120mg Cholesterol; 367mg Sodium
Food Exchanges: 0 Grain(Starch); 6 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 7 1/2 Fat; 0 Other Carbohydrates

NOTES : The AUSSIE LC GOURMET
Tony Blakemore Anigma@ozemail.com.au
7.9 carbs, 1.2 fibre,47.2 protein, 41.1 fat Grams Per Serve
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0

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