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Grilled Mackerel, Soft Polenta, Peas + Rhubarb Bowl

Serves 4

My Fitness Pal
RECIPE DETAILS
RANGE STRENGTH
SERVES 4

INGREDIENTS

Main
mackerel fillets (4 x 100g cooked wt)
4 x 125g
coarse grain mustard
2 tbsp
salt
1g
freshly ground black pepper
2g
polenta
75g
veg stock
400ml
coriander and parsley
10g
butter
30g
rhubarb, forced
150g
honey
15g
water
1.5 tbsp
peas (frozen, defrosted)
200g
lemon, zested
1

METHOD

For the rhubarb compote. Chop the rhubarb and mix in a bowl with honey, place into a sauce pan and add water, sweat down with cling film over it and sweat to soft, remove film and reduce till thick.
For the polenta. Heat up stock then add polenta cook out for around 4 minutes, once cooked add butter and whisk till melted, add herbs and combine - keep soft.
For the peas. Blanch the peas, drain and pulse till chopped, season with salt and lemon and serve.
For the mackerel. Preheat the grill to high.
Put the mackerel fillets on the grill tray, brush with the wholegrain mustard and season with salt and pepper.
Grill them for 2-3 minutes, then turn over and grill for a further minute, or until the mackerel is cooked through.
Serve together.

KEY NUTRIENTS

Nutrient
Per 100g
% RNI
Per 330g
% RNI
Energy kJ
538
6%
1775
21%
Energy kcal
129
7%
427
21%
9.1g
13%
30.1g
43%
Fat of which MUFA
3.1g
-
10.4g
-
Fat of which PUFA
1.7g
-
5.7g
-
2.8g
14%
9.2g
45%
1.5g
1%
4.8g
5%
0.47g
7%
1.54g
25%
Protein
7.7g
-
25.3g
-
Carbohydrates
3.6g
-
11.8g
-

Reference: Intake of an Average Adult (8400kJ/2000kcal)

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Disclaimer: Some of the food pictures on this website are a representation the actual dish, so if you have any particular allergy issues then please see the allergen list provided with the recipe, or enquire at the point of of purchase.

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