Fava Bean and Smoked Mackerel Paste

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Fava Bean and Smoked Mackerel Paste
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Health Score:
6,7 / 10
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 30 min.
Ready in
Calories:
577
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie577 kcal(27 %)
Protein35.02 g(36 %)
Fat37.54 g(32 %)
Carbohydrates25.85 g(17 %)
Sugar added0 g(0 %)
Roughage1.8 g(6 %)
Vitamin A68.95 mg(8,619 %)
Vitamin D0 μg(0 %)
Vitamin E0.08 mg(1 %)
Vitamin B₁0.17 mg(17 %)
Vitamin B₂0.42 mg(38 %)
Niacin11.43 mg(95 %)
Vitamin B₆0.47 mg(34 %)
Folate11.6 μg(4 %)
Pantothenic acid1 mg(17 %)
Biotin6.53 μg(15 %)
Vitamin B₁₂19 μg(633 %)
Vitamin C6.38 mg(7 %)
Potassium447.33 mg(11 %)
Calcium86.06 mg(9 %)
Magnesium100 mg(33 %)
Iron4.38 mg(29 %)
Iodine0.3 μg(0 %)
Zinc1 mg(13 %)
Saturated fatty acids6.17 g
Cholesterol75 mg

Ingredients

for
4
Ingredients
600 grams
shelled fava Beans
2 tablespoons
1 tablespoon
4
80 grams
400 grams
skinless boneless Smoked mackerel
1 splash

Preparation steps

1.

Rinse the beans and blanch in a pot of boiling salted water until tender, about 8 minutes. Rinse under cold water, drain and remove the skin. Set 2 tablespoons aside for garnish aside and with a fork, finely mash the rest of the beans with the oil and lemon juice. 

2.

Rinse, trim and thinly slice the scallions. Coarsely chop the walnuts. Pick the mackerel apart and mix with the scallions, walnuts and mashed beans. Stir in the sea salt and a splash of lemon juice and season with pepper. Serve garnished with the reserved beans.