2 whole mackerel or herring, cleaned and heads removed 1 x 15ml spoon (1 tablespoon) sesame seeds 15g (half an oz) toasted, flaked almonds, toasted knob of butter or margarine 55g (2oz) “no soak” dried apricots, finely chopped 4 x 15ml spoon (4 tablespoons) wholemeal breadcrumbs 1 x 15ml spoon (1 tablespoon) parsley, chopped salt and black pepper 2 x 15ml spoon (2 tablespoons) lime juice 1 lime, sliced Serves 2 Nutritional value per portion (APPROX) 624 Kilocalories; 39g Protein; 40g Fat; 28g Carbohydrate; 9g Fibre Microwave Power: 800 Watt
Place sesame seeds, almonds and butter or margarine in a small bowl. Cover and cook on HIGH for 1-2 minutes, stirring frequently until the almonds are lightly browned. Reserve half the mixture for garnish and stir apricots, breadcrumbs, parsley and seasoning into the remaining mixture, moistening with lime juice. Use the stuffing mixture to fill the fish and place in a shallow microwave dish, head to tail. Place the lime slices on top of the fish. Cover and cook on HIGH for 4-5 minutes. Leave to stand, covered for 4 minutes. Serve with a courgette and tomato ratatouille.