Danish Bread Salad
High-fat fish, including mackerel, are the best animal source of polyunsaturated fatty acids, which our body cannot produce itself. They have positive effects on the cardiovascular system and are indispensable building blocks of cell membranes.
If you're very concerned about fat calories: Alternatively, instead of mackerel, smoked trout fillet in a bread salad is also delicious. It is lean and therefore has less of the valuable essential fatty acids.
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.5 g | (18 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 11.6 mg | (97 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 107 μg | (36 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 12.1 μg | (27 %) | ||
| Vitamin B₁₂ | 8 μg | (267 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 994 mg | (25 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 82 mg | (27 %) | ||
| Iron | 3.3 mg | (22 %) | ||
| Iodine | 59 μg | (30 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 5.5 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 79 mg |
Ingredients
- Ingredients
- 3 slices Crusty bread
- 1 small garlic clove
- 1 stalk Celery (hearts, about 1.5-2 ounces)
- 4 medium Tomatoes (about 10-11 ounces)
- 1 Red onion
- 3 Tbsps olive oil
- 1 Tbsp White vinegar
- salt
- peppers
- 1 Endive
- 3 sprigs Dill
- 7 ozs smoked Mackerel
Preparation steps
Toast the bread under the broiler (or in a dry pan) until crispy on both sides. Peel the garlic, halve and rub over toast slices. Tear or cut bread into small pieces.
Rinse celery, pat dry and remove any strings. Finely chop celery. Rinse tomatoes, cut out the stems and cut into slices.
Peel onion and cut into very thin rings. Mix onion with tomatoes and celery in a bowl. Drizzle with olive oil and vinegar, season with salt and pepper and toss to combine.
Rinse endive, shake dry and cut into very thin strips. Rinse dill, shake dry, pluck fronds and coarsely chop.
Remove skin from mackerel, if necessary, and tear fillets into small pieces. Add endive, dill and mackerel to bread mixture and toss to combine. Serve immediately.