Egg-coated horse mackerel with romesco sauce
Total time1 h 10 min Preparation and possible waiting 30 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 30 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Servings4
Key recipe details
Approximate calculation based on the stated quantities and average values per 100 g of each ingredient. How we calculate nutrition information
Total time: 1 h 10 min Preparation and possible waiting 30 min · Cooking 40 min How this time is calculated
Preparation and possible waiting: 30 min · Cooking: 40 min
Total recorded in the recipe. Preparation may include resting, soaking or chilling. Active work and waiting are not yet recorded separately; check the steps before planning.
Recipe characteristics
View full classification 22 tags
Allergen information is indicative. Always check each product label and possible cross-contamination.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
Recipe characteristics
Main course
Lunch
1 to 2 hours
Method
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Cover the dried ñora peppers with the 200 ml hot water and soak for 25 minutes. Roast the halved tomatoes and garlic wrapped in baking parchment at 190°C for 30–35 minutes until tender. Toast the bread in a frying pan with 5 g oil.
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Scrape the flesh from the soaked peppers and discard the skins. Peel the roasted tomatoes. Blend the pepper flesh, tomatoes, garlic, bread, hazelnuts, almonds, chilli, vinegar, 50 ml soaking water, 50 g oil and some salt into a thick but spoonable sauce.
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Cut the horse mackerel into 2 cm strips and check for bones. Season with the remaining salt and pepper. Beat the eggs, coat the fish in flour, shake off the excess and dip in egg.
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Shallow-fry in batches in a non-stick frying pan using the remaining 40 g oil, divided between batches. Cook over a medium heat for 2–3 minutes per side until the coating is set and the fish reaches 63°C. Drain and serve with the romesco and parsley.
How nutritional categories are selected
These are indicative recipe estimates based on ingredients, amounts and servings. They help you choose dishes; they do not guarantee a laboratory-tested nutrient value.
- Calcium, iron and vitamin C: estimated contribution of at least 240 mg, 4.2 mg and 24 mg per serving respectively (30% of the adult reference intake).
- High protein: at least 20% of energy from protein. High fibre: at least 3 g per 100 kcal.
- Low carbohydrate: no more than 20 g per serving and 20% of energy from carbohydrate.
- Low energy and low fat: conservative estimates of the prepared dish per 100 g (40 kcal and 3 g fat for solids; 20 kcal and 1.5 g fat for drinks and soups). Uncertain yield is left unclassified.
- Omega-3: estimated at least 0.3 g ALA or 40 mg EPA+DHA per 100 g and per 100 kcal. Products with unknown composition are not counted as zero.
- Anti-inflammatory is an existing editorial collection, not a promise to prevent or treat illness.
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