Pan-fried Spanish Mackerel with Summer Vegetables

Name: Pan-fried Spanish Mackerel with Summer Vegetables
Total time: 30 min
Yield: 2 份量
Ingredients: 🐟 2 fillets Spanish mackerel; 🥒 1 zucchini, sliced into 1cm rounds; 🍅 4 cherry tomatoes, halved; 🧄 1 clove garlic, minced; 2 tsp soy sauce; 🍋 2 tsp lemon juice; 2 tbsp olive oil; Flour for coating

成本 $10, 保存 $15

來源: Recommended by CookPal

30 Min
2 份量
$10

Pan-fried Spanish Mackerel with Summer Vegetables

成本 $10, 保存 $15

來源: Recommended by CookPal

30 Min
2 份量
$10

食材

Fish
- 🐟 2 fillets Spanish mackerel
Vegetables
- 🥒 1 zucchini, sliced into 1cm rounds
- 🍅 4 cherry tomatoes, halved
- 🧄 1 clove garlic, minced
Seasonings
- 2 tsp soy sauce
- 🍋 2 tsp lemon juice
Cooking Essentials
- 2 tbsp olive oil
- Flour for coating

步驟

Cut the Spanish mackerel into bite-sized pieces and lightly coat with flour, shaking off excess.

Slice zucchini into 1cm rounds, halve cherry tomatoes, and mince garlic.

Heat 1 tbsp olive oil in a pan, add minced garlic, and cook until fragrant. Add mackerel and pan-fry until golden brown on both sides. Remove and set aside.

Wipe excess oil from the pan, add remaining olive oil, and sauté zucchini until tender. Add cherry tomatoes and stir briefly. Season with soy sauce and lemon juice, then pour over the mackerel.

營養成分

每份

🔥

250

卡路里

20g
蛋白質
10g
碳水化合物
15g
脂肪

💡 小提示

Serve with a side of rice or bread for a complete meal.Pair with white wine for an elegant dining experience.This dish can be packed for lunch as it reheats well.

⚠️ 注意事項

此食譜僅供參考，具體使用需根據個人體質進行調整。