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Braised Spanish mackerel in curry


time30min

sawaracurryni

メニューコンセプト

By finishing the boiled fish with a curry flavor that is enjoyed by people of all ages, it becomes a main dish that goes well with either rice or bread.

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Ingredients (for 1 person)

  • Plus Sawara (bone removed) 60g 1 piece
  • 25g onion
  • 5g carrots
  • 3g green peas (frozen)
  • 6g soy sauce (1 teaspoon)
  • 3g sugar (1 teaspoon)
  • 0.5g curry powder (1/4 teaspoon)
  • 50ml water

Cooking in a frying pan

  • 1. Cut the onion into 5mm thick wedges and cut it in half lengthwise. Cut the carrot into thin strips.
  • 2. Boil the green peas briefly, then place in cold water and drain.
  • 3 Put seasoning A and "1" into a pot and bring to a boil over medium heat. Once boiling, add the soy sauce and simmer for 7-8 minutes.
  • 4 Place "3" in a bowl and sprinkle with the green peas "2".

Steam convection cooking

  • 1 Place in a saucepan, bring to a boil and let cool.
  • 2. Place the mackerel in a hotel pan, add the vegetables, pour in "1", cover with a paper lid and then put the lid back on the hotel pan.
  • 3 Place in a preheated convection oven and heat on combi mode at 150-160°C with 100% steam for 13-15 minutes.
  • 4 After heating, remove any scum with paper towels and serve.

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

栄養価（1人分）

    • エネルギー138 calorie
    • タンパク質13.0g
    • 脂質5.9g
    • 炭水化物7.1g
    • カリウム383g
    • カルシウム20mg
    • 鉄0.8mg
    • ビタミンD4.2 μg
    • ビタミンB10.08mg
    • ビタミンB0.23mg
    • ビタミンC3.0mg
    • 食塩相当量1.3g

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