Broiled Mackerel Fillets

2 fresh mackerel (each 2
1oe lb/625 g) or 4 small
fresh mackerel
2 tbsp each finely chopped 25 mL
green onion and
fresh parsley
4 tsp olive or canola oil 20 mL
1 tsp paprika 5 mL
oe tsp each salt and pepper 1 mL
1 lemon, cut in wedges 1
¡On cutting board, holding each mackerel
at head and starting at front fin, slice
along backbone from head to tail, then ease
knife along rib bones to cavity to make
1 fillet on each side. Discard head and bones.
¡In small bowl, stir together onion,
parsley, oil, paprika, salt and pepper;
spread over fillets. Place, skin side down, on
greased broiler pan; broil until fish flakes
easily when tested, 4 to 6 minutes. Serve
with lemon wedges.
Makes 4 servings. PER SERVING: about 409 cal,
33 g pro, 29 g total fat (6 g sat. fat), 1 g carb, trace
fibre, 104 mg chol, 260 mg sodium. % RDI: 3% calcium,
18% iron, 12% vit A, 8% vit C, 3% folate.
TIP: Salmon and trout are delicious
alternatives to mackerel but yield
different nutritional values.