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Mackerel Meunière with Curry Flavor


time30min

sabacarrymunieru

メニューコンセプト

The appeal of this recipe is that it uses curry powder, which reduces the salt content. It has a rich flavor and is recommended as a side dish for rice.

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Ingredients (for 1 person)

  • Plus mackerel fillet 60g 1 piece
  • a little salt and pepper
  • 4.5g (1/2 tablespoon) flour
  • 0.5g curry powder (1/4 teaspoon)
  • 6g salad oil (1 1/2 teaspoons)
  • Garnish with sautéed spinach, steamed potatoes, and cherry tomatoes

Cooking in a frying pan

  • 1. Sprinkle salt and pepper on both sides of the mackerel to season.
  • 2 Mix the flour and curry powder together and sprinkle over the mackerel (step 1).
  • 3. Heat salad oil in a frying pan over medium heat and brown the mackerel (2) on both sides until golden brown, then serve on a plate.

Steam convection cooking

  • 1. Line a hotel pan with baking paper, arrange the floured mackerel (steps 1 and 2 above are the same), and brush with salad oil or spray with oil.
  • 2. Place in a preheated steamer convection oven and heat on combi mode (30%) at 220°C for 9-10 minutes.

*The temperature and cooking time vary depending on the model, so please check the core temperature before cooking.

栄養価（1人分）

    • エネルギー296cal
    • タンパク質10.8g
    • 脂質22.2g
    • 炭水化物4.0g
    • カリウム206g
    • カルシウム8mg
    • 鉄0.7mg
    • ビタミンD6.0μｇ
    • ビタミンB10.09mg
    • ビタミンB0.21mg
    • ビタミンC1.0mg
    • 食塩相当量0.5g

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