Horse mackerel with rice and garlic mayonnaise
Total time50 min Preparation and possible waiting 20 min · Cooking 30 min How this time is calculated
Preparation and possible waiting: 20 min · Cooking: 30 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: 50 min Preparation and possible waiting 20 min · Cooking 30 min How this time is calculated
Preparation and possible waiting: 20 min · Cooking: 30 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
30 to 60 minutes
Method
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Clean and chop the leek, green garlic and green pepper. Soften in a pan with 30 g oil for 8 minutes.
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Add the rice and saffron, pour in the hot stock and simmer for 18 minutes.
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Cover and rest for 5 minutes.
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Place the pasteurised egg, peeled garlic, vinegar, sunflower oil and a pinch of salt in a narrow jug. Blend from the bottom until emulsified. Keep the mayonnaise covered in the fridge while you cook.
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Check the horse mackerel for bones, pat dry and cut into pieces. Season and coat in chickpea flour.
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Fry in oil at about 175 °C, in batches, for 3–4 minutes per side depending on thickness, until the centre reaches 63 °C. Drain on kitchen paper.
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Serve the rice with the freshly fried fish, a spoonful of mayonnaise and the parsley. Divide the remaining sauce between the four servings.
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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