Baked Mackerel
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
410
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 410 cal. | (20 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 1 g | (1 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.9 g | (3 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 8.4 mg | (70 %) | ||
| Vitamin K | 53.7 μg | (90 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.7 mg | (156 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 14 μg | (5 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 20 mg | (21 %) | ||
| Potassium | 710 mg | (18 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 72 mg | (24 %) | ||
| Iron | 2.7 mg | (18 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.2 mg | (15 %) | ||
| Saturated fatty acids | 6.6 g | |||
| Uric acid | 229 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- vegetable oil (for the pan)
- 1 tsp Coriander
- 1 tsp Cumin
- ½ tsp peppercorns
- 1 Tbsp Sesame seeds (unpeeled)
- 1 Tbsp coarse Sea salt
- 1 lemon (juice)
- 4 fresh Mackerel (each about 200 grams)
- 100 milliliters dry white wine
- 2 handfuls Arugula
Preparation steps
1.
Preheat the oven to 200°C(approximately 400°F). Grease a baking dish with a little oil. Combine the coriander, cumin, pepper and sesame together and grind together well. Mix with salt. Rinse the fish and pat dry. Sprinkle with the lemon juice and rub with the spice mixture inside and out. Place the fish in the pan. Cover with the wine and bake for 15-20 minutes. Rinse the arugula and shake dry.
2.
Serve the fish with the arugula.
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