pecan crusted mackerel

Ingredients:

  • 1 lbs. – Mackerel, Fillets
  • 4 oz. – Yogurt, Low or Non-Fat
  • 1 cup – Bread Crumbs
  • 1 oz. – Maple Syrup
  • 1 – Lemon, Juiced
  • 1 cup – Pecans, Ground (can substitute with Walnuts)
  • 1 Tbsp. – Parsley, Dried
  • Salt & Pepper (S&P) To Taste
  • Cayenne Pepper To Taste
  • 1 – Ziplock bag, 1 gallon size
  • Cooking Spray, As Needed

Preparation:

  1. Ground pecans and mix with breads and parsley.
  2. Cut mackerel into thick strips, about 1 inch, mix with maple syrup and S&P.
  3. Add pecan and bread mixture to Ziplock bag.
  4. Add mackerel to Ziploc bag. Close and shake bag until the fish is well coated.
  5. Place onto greased sheet pan.
  6. Bake in a 350 degree for 7 minutes.
  7. Mix together, yogurt, lemon, cayenne and S&P. Serve sauce on the side wit fish.

Serves: 4
Cost Per Recipe: $13.87
Omega-3 Per Serving: 1,350 – 2,100 mg

Recipe provided by USDA MyPlate Kids Partner Group Member:  Seafood Nutrition Partnership