Tags：SpringVegatableSeafoodMushroom
Fish and vegetables are representative of effective diets for the prevention of arteriosclerosis. DHA contained in fish fat reduces blood lipids, and EPA prevents blood clotting. Combine spring vegetables rich in beta-carotene and tomatoes with plenty of lycopene to fight off reactive oxygen that leads to aging of blood vessels!
Pointers from Rie
- Spring vegetables are full of nutrients while suppressing winter cold. It has a strong antioxidant effect, is excellent in nutrition, and vegetables as a side dish are always plenty. Season with only a small amount of salt and savor the freshness of the spring vegetables.
- If carrots are baked slowly, the sweetness will become stronger. If carrots are sautéed after being heated in the microwave oven, the sweetness will stand out even for a short time.
- They are delicious not only with mackerel, but also with salmon, horse mackerel, as well as Spanish mackerel, etc. so please enjoy them with your favorite fish.
recipe video
Ingredients (for 2 people)
| Spanish mackerel fillets | 2 pieces |
| ａ）Salt Black pepper |
1/4 teaspoon A little |
| Wheat flour | A little |
| Snap peas | 10本 |
| Carrot | 6cm |
| Mushrooms | 3 to 6 pieces |
| canola flowers | 6 |
| ｂ）Olive oil Garlic (chopped) |
1 teaspoon 1/2 cup |
| Canned tomatoes boiled (cut) | 100g |
Nutritional value (1/4 of the number)
| Energy | 249kcal |
| Protein | 20.8g |
| Fat | 14.3g |
| Carbohydrates | 13.3g |
| Salt equivalent | 2.1g |
Cooking
- Remove the strings from the snap peas. Carrots are cut into half-moons with a thickness of 1cm, wrapped in plastic wrap, and heated in a 600W microwave oven for 1 minute. Mushrooms are divided into 4. Canola flowers are cut to 5cm in length.
- Put 1 teaspoon of olive oil in a frying pan, put 1. side by side, and cook. When browned, turn them over, cover, and steam. Sprinkle with a little salt and take them to a bowl.
- Wipe off the water from the surface of the Spanish mackerel with kitchen paper, season with (a) and sprinkle with flour.
- Clean the frying pan, add 1 teaspoon of olive oil and place over medium heat. Arrange 3 pieces, turn them over when browned, and bake until the center is cooked through and ready to serve.
- Clean the frying pan, pour in (a) and place over a medium heat. When fragrant, boil the tomatoes in boiling water while mashing, and season with a little salt.
- Place (2) and (4) in a bowl and pour (5) on the Spanish mackerel.
MOA natural foods products used
Umikko sea salt, seaweed, organic black pepper, Heian light flour
Green Market online shop
