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Old 20-05-2004, 08:00 AM
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Default Mackerel Steak with Beans Nicoise

One Mackerel will do two portions.

1 x 7 Oz Can (drained and rinsed) Red Kidney Beans
1 x 7 Oz Can (drained and rinsed) Butter Beans,
1 x 7 Oz Can (drained and rinsed) Broad Beans.
6 Oz Fresh or frozen Green Beans, Cooked to crisp and drained.
1 x small red or green chilli. Sliced down.
1 medium onion, sliced for frying.
2 Cloves Garlic, crushed.
6 Oz Plum tomatoes chopped down - or a 7 ounce can - with juices AND seeds.
4 Anchovy Fillets, diced.
2 Oz Green or Black Olives, pitted.
2 Tablespoons Olive Oil.
Salt & Pepper.
Fresh Basil leaves to garnish.

1. Wash and pat dry the Mackerel after having gutted and cleaned it.
2. Cut it into 1" thick slices.
3. Dip the mackerel steaks into lightly seasoned flour (I use Rye Flour
for this)
4. Heat the olive oil and fry the steaks for two minutes each side until
they are nicely golden and remove to a warm plate. Keep hot.
5. In the same pan, drop in the sliced onions and fry a minute or two,
then add the chilli and the garlic. Continue cooking until they are
softening but not cooked through.
7. Now add all the beans and the anchovies and olives. Taste for
seasoning. A quarter teaspoon of Splenda adds something nice....!
8. Pour over the chopped tomatoes and bring up to a bubble. Put the
Mackerel Steaks on top.
9. Cover with a lid and simmer 5 minutes.
10. Serve in deep soup plates garnished with the fresh basil leaves and a
quarter of Lemon.
11. No need for Rice or Bread or anything else - except maybe a small
side salad and a long drink of Iced Lemon Tea.

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Old 20-05-2004, 09:04 PM
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Default Mackerel Steak with Beans Nicoise

When using the Rye flour does it leave a distinct Rye taste?
I just saute them with no flours at all. If needed though I do use corn
We use fresh Albacore Tuna for this salad and it is wonderful. I
get Sashimi grade Tuna and barely heat it through for this salad and for
most presentations.

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