Fried Mackerel Fillets
Mackerel and olive oil may not be low in fat - but they do score points with a large portion of valuable omega-3 fatty acids and unsaturated fatty acids. If you add potatoes in their skins or wholemeal rice, you can optimally balance the fibre balance.
The beetroot leaves taste super spicy and slightly tart. If your greengrocer doesn't have any, they can easily be replaced with fresh leaf spinach or rocket.
(Percentage of daily recommendation)
|Calorie||495 kcal||(24 %)|
|Protein||38 g||(39 %)|
|Fat||31 g||(27 %)|
|Carbohydrates||10 g||(7 %)|
|Sugar added||0 g||(0 %)|
|Roughage||4 g||(13 %)|
|Vitamin A||0.9 mg||(113 %)|
|Vitamin D||1.6 μg||(8 %)|
|Vitamin E||5.9 mg||(49 %)|
|Vitamin B₁||0.3 mg||(30 %)|
|Vitamin B₂||0.6 mg||(55 %)|
|Niacin||17.5 mg||(146 %)|
|Vitamin B₆||0.7 mg||(50 %)|
|Folate||45 μg||(15 %)|
|Pantothenic acid||0.8 mg||(13 %)|
|Biotin||3 μg||(7 %)|
|Vitamin B₁₂||12.8 μg||(427 %)|
|Vitamin C||56 mg||(59 %)|
|Potassium||1,132 mg||(28 %)|
|Calcium||175 mg||(18 %)|
|Magnesium||172 mg||(57 %)|
|Iron||5.7 mg||(38 %)|
|Iodine||62 μg||(31 %)|
|Zinc||1.6 mg||(20 %)|
|Saturated fatty acids||6.9 g|
|Uric acid||348 mg|
Peel onion and chop finely. Heat 1/2 tablespoon oil in a small pot over medium heat. Sauté onion until translucent, about 5 minutes.
Rinse rosemary and add to pan along with red wine. Bring to a boil and cook over medium heat until liquid has reduced by 2/3.
Add chicken stock and simmer over medium heat until reduced by half. Strain through a sieve into another pot and set aside.
Rinse beet greens and spin dry.
Peel garlic and chop finely.
Heat 1 tablespoon oil in a pan over medium heat. Add beet greens and garlic. Cook, stirring, until beet greens have wilted, 1-2 minutes. Add 2 tablespoons water, then cover and cook over low heat until beet greens are tender, 4-5 minutes more. Season with salt and pepper.
Rinse mackerel fillets and pat dry. Season with salt and coat lightly with flour. Heat the remaining oil in another pan over medium-high heat. Add fish and cook until opaque throughout, 2-3 minutes on each side.
Return sauce to a boil again. If desired, mix a little cornstarch with some cold water, whisk into sauce and boil until thickened, about 1 minute.
Transfer beet greens to a plate and top with fish. Drizzle the sauce over the fish and serve immediately.