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Garden Egg Sauce with Boiled Yam and Baked Mackerel
Danie główne

Garden Egg Sauce with Boiled Yam and Baked Mackerel

1 godz.Porcje: 4Nutri-Score B€€
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Składniki

4 osoby
  • white garden eggs (washed, stems removed)Warzywa i owoce8 kawałki
  • onion (peeled, roughly chopped)Warzywa i owoce2 kawałki
  • hot pepper (deseeded, chopped)Warzywa i owoce1 kawałek
  • ground crayfish (ground)Ryby30 g
  • palm oil (optional)Spiżarnia30 ml
  • salt (to taste)Przyprawy5 g
  • African yam (peeled, cut into chunks)Warzywa i owoce800 g
  • mackerel (cleaned, gutted)Ryby2 kawałki
  • vegetable oil (for brushing the fish)Spiżarnia20 ml
  • black pepper (ground)Przyprawy2 g

na porcję

Wartości odżywcze

440kcal

Węglowodany
61 g
Białko
20 g
Tłuszcz
13 g
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Przybory

  • Blender kielichowy
  • Rondel
  • Garnek
  • Blacha do pieczenia
  • Piekarnik
  • Durszlak

krok po kroku

Przygotowanie

  1. Blend the garden egg base

    • Combine the white garden eggs, onion, hot pepper and crayfish in a blender.
    • Blend to a smooth, thick purée.
    Krok 1
  2. Cook the garden egg sauce

    • Pour the blended mixture into a saucepan and bring to a simmer.
    • Add the palm oil, salt and extra chopped onion.
    • Stir and cook until the sauce thickens and the raw taste is gone.
    Krok 2
  3. Peel and boil the yam

    • Peel the African yam and cut it into chunks.
    • Rinse the chunks and place them in a pot of salted water.
    • Boil until fork tender, then drain.
    Krok 3
  4. Bake the mackerel

    • Season the cleaned mackerel with salt and black pepper and brush with vegetable oil.
    • Place on a baking tray and bake at 200 °C until cooked through and golden.
    Krok 4
  5. Serve

    • Serve the garden egg sauce with the boiled yam and baked mackerel.
    Krok 5