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Mackerel Creole Recipe
|Mackerel fillets||3 Pound|
|Canned tomatoes||16 Ounce, quartered (1 Can)|
|Green pepper||1 Medium, chopped|
|Onion||1 Medium, chopped|
|Chopped celery||1 Cup (16 tbs)|
|Water||1⁄4 Cup (4 tbs)|
|Hot cooked rice||2 Cup (32 tbs)|
Calories 1117 Calories from Fat 571
% Daily Value*
Total Fat 64 g97.7%
Saturated Fat 0.16 g0.78%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 672.3 mg28%
Total Carbohydrates 44 g14.6%
Dietary Fiber 4.5 g17.9%
Sugars 3.7 g
Protein 89 g178.6%
Vitamin A 21.3% Vitamin C 75.5%
Calcium 6.9% Iron 17.9%
*Based on a 2000 Calorie diet
1.Prepare asparagus by washing and chopping off the hard ends.
2.Also, discard the scales with the help of a knife or a peeler.
3.Take an 8 inch square shaped dish and place whole spears in it with the spears facing out.
4.Put water and secure the dish with a thick plastic.
5.Put the pan in microwave and heat at HIGH for 5- 7 minutes.
6.Once done, leave it for a while.
7.Mean while, take a 1 cup glass measure and fill it with butter.
8.Heat the butter in microwave for 30- 45 seconds at high.
9.Put lemon juice in the butter and mix well.
10.Filter extra water from the asparagus in the dish and season asparagus with lemon butter.