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• Recipe Overview
• Ingredients
• Processes - Utensils
• Instructions

• Cuisine

  Latin American >> Caribbean >> Rest Caribbean

• Dietary Style

• Source

  Genius Kitchen(food.com)

| 1. Prepare mackerel:. | 2. Clean, remove heads and tails, split fish down the spine and remove bones, wash fillets and set aside; this will yield 4 fillets. | 3. Cook vegetables:. | 4. Heat 1 tablespoon olive oil in large frypan over medium heat. | 5. Add onion, sauté stirring for 1 minute, add ginger, stir. | 6. Add the squash, chayote, salt, pepper and lemon juice, continue to sauté until vegetables are tender crisp. | 7. Add the pepper strips, parsley and cook for 1 minute. | 8. Remove from heat, set aside, keep warm. | 9. Cook fish:. | 10. On a flat dish combine cornmeal, flour, salt, cayenne pepper and paprika | 11. In a large frypan over medium-high heat melt butter and 3 tblsp. olive oil. | 12. Roll fillets in cornmeal mixture, shake off excess. | 13. Place in frypan skin side up, cook 3 to 5 minutes, flip over and cook another 3 to 5 minutes (depends on thickness of fish). | 14. Serve immediately with warm vegetables on the side. Enjoy! | ---------------------------------------------------------------------------

Estimated Nutritional Profile for Ingredients

Ingredient Name	Quantity	Unit	State	Energy (kcal)	Carbohydrates	Protein (g)	Total Lipid (Fat) (g)
mackerel	2			1858.6709	0.0	168.6404	125.9363
yellow cornmeal	1/2	cup		203.74	42.8708	5.0508	2.074
flour	1/2	cup		289.14	63.3027	4.7005	1.1218
salt	1/2	teaspoon		-	-	-	-
cayenne pepper	1/8	teaspoon		0.7155	0.1274	0.027000000000000003	0.0389
paprika	1/4	teaspoon	sweet	1.6215	0.3104	0.0813	0.0741
olive oil	4	tablespoons		477.36	0.0	0.0	54.0
butter	1	tablespoon		85.5	3.9285	2.6715	7.2
onion	1/2	cup	chopped	32.0	7.472	0.88	0.08
ginger	2	teaspoons	grated	12.06	2.5783	0.3233	0.1526
chayote	1		peeled seeded cut	-	-	-	-
acorn squash	3	cups	peeled seeded cut	168.0	43.763999999999996	3.36	0.42
red pepper	1		cored seeded cut sweet	-	-	-	-
lemon juice	2	tablespoons	squeezed	6.71	2.1045	0.1067	0.0732
parsley	2	tablespoons	minced	2.736	0.4811	0.2257	0.06
salt	1/2	teaspoon		-	-	-	-
pepper	1/4	teaspoon	ground	1.4432	0.3677	0.0597	0.0187

- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.