Grilled Pacific Saury Marinated in Herbs
 |
| Per Serving |
Calories
Protein
Fat
Carbohydrates
Dietary fiber
Calcium
Iron
Vitamin A (effective)
Vitamin D
Vitamin B1
Vitamin C
Salt equivalent
|
200kcal
15g
13.3g
1.9g
0.4g
60mg
1mg
181IU
308IU
0.04mg
6mg
0.4g
|
|
| Ingredients |
Serves 4 |
Pacific Saury
Lettuce
Green asparagus
Cherry tomatoes
Chives
|
4`3
20g
80g
4
@1/3 bunch
|
| Seasoning |
Serves 4 |
¦Herbal marinade
White wine
Olive oil
Dried thyme
Dried oregano
Garlic (grated)
Salt
Pepper
|
@
2 tablespoons (30g)
2 teaspoons (8g)
Approx. 1 teaspoon
Approx. 1 teaspoon
1/2 teaspoon
@Slightly more than 1/4 teaspoon (1.2g)
Small amount
|
| P |
Fillet the Pacific saury along the backbone to separate it. Slice off the bones in the ventral area and cut each fillet into 2 - 3 equally-sized pieces. Combine the ingredients for the marinade and soak the pieces of fish in it. Turn them over once. |
| Q |
Boil the green asparagus until just slightly tender, and cut into 4cm-long pieces. |
| R |
Place the marinated fish on a baking pan, and grill in an oven at 220 - 230. (While grilling, place the green asparagus in the same oven to toast the surface.) |
| S |
Place the fish on serving dishes, and garnish with the green asparagus, cherry tomatoes, lettuce and the chives. |
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