members recipes

This recipe was invented by my Dad, as he loves cooking and he surprises the family with different new dishes almost every week. This dish is better than sardines preserves, it contains a lot of important components for a healthy diet. Mackerel is a great source of protein and minerals, such as magnesium (21 percent of daily value), phosphorus (24 percent of daily value) and especially selenium (71 percent of daily value). Remembering all this, you shouldn’t also forget that mackerel contains a significant number of calories due to a high protein and fat content.

Ingredients
Mackerel – 4 lb

Water – 2 cups

Salt – 2 teaspoons

Pepper – 2 teaspoons

Sunflower oil – 1/2 cup

Method
The process is simple: take 4 lbs of mackerel, clean and wash the fish. Cut into mid-sized chunks.

***Tip from Helen*** You can fillet the fish or leave it as is and just chop it with bones. ***

Put the fish into the clay saucepan. season the fish and stir it. Add 2 cups of water and sunflower oil. Put the saucepan on a medium heat and broil for 2 hours. read more here: http://helenscooking.info/?p=2999