Bean and Smoked Mackerel Salad on Baguette Slices
(1 vote)
(1 vote)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
497
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 497 cal. | (24 %) | ||
| Protein | 27 g | (28 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.8 g | (13 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 49.2 μg | (82 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 13.2 mg | (110 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 25.2 μg | (56 %) | ||
| Vitamin B₁₂ | 7.8 μg | (260 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 722 mg | (18 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 67 mg | (22 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 49 μg | (25 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 155 mg | |||
| Cholesterol | 279 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 2 smoked Mackerel
- 200 grams green Beans
- 2 large Tomatoes
- 150 grams small white Beans (canned)
- 80 grams black Olives
- 4 medium-soft boiled eggs (cooked 4 minutes)
- 8 slices Baguette
- For the vinaigrette
- 2 Tbsps White vinegar
- 6 Tbsps olive oil
- 1 tsp Mustard
- salt
- peppers
- 1 Tbsp finely chopped Basil
- also
- Basil (for garnish)
Preparation steps
1.
Rinse green beans and cook in boiling salted water, about 10 minutes. Drain, rinse and drain again. Rinse, core and slice tomatoes. Drain canned beans in a colander and rinse thoroughly with cold water.
2.
Toast baguette slices and divide among 4 plates. Tear mackerel fillets into bite-sized pieces. Top baguette slices with all of the prepared ingredients. For the vinaigrette, whisk all ingredients until emulsified. Drizzle vinaigrette over mackerel salad.
3.
Peel and halve eggs. Top salad with egg halves, sprinkle with olives and serve garnished with basil.
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