Baked Mackerel
(1 vote)
(1 vote)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
490
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 490 cal. | (23 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 41 g | (35 %) | ||
| Carbohydrates | 2 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.3 g | (1 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6.3 μg | (32 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 5 μg | (8 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.2 mg | (152 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 4 μg | (1 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 623 mg | (16 %) | ||
| Calcium | 31 mg | (3 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 20.3 g | |||
| Uric acid | 221 mg | |||
| Cholesterol | 185 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Mackerel (cleaned and prepared, each about 400 g)
- salt
- freshly ground Black pepper
- 2 cloves garlic cloves
- ½ red chili pepper
- ½ cup soft butter
- 2 Tbsps chopped, mixed Fresh herbs (e. g. parsley, chervil, dill... )
- 1 lemon (juice)
Preparation steps
1.
Wash, dry and fillet the mackerel (or ask the fish merchant to do it for you) and season with salt and pepper. Take 4 large pieces of aluminum foil and put one mackerel fillet on each.
2.
Finely chop the garlic and chili and mix with the butter, herbs and lemon juice. Spread on the fish fillets and put the other fillets on top. Fold the foil around the fish to make parcels and bake in a preheated oven [200°C/400°F] for about 25 minutes.
Comments