Grilled Mackerel
Healthy, because
Even smarter
Nutritional values
Like salmon and herring, mackerel has a considerable amount of iodine and is full of omega-3 fatty acids. These fatty acids lower cholesterol levels, fend off free radicals and protect against dangerous vascular calcifications.
If you want some variation, you can cut down on the number of tomatoes and throw in a mix of peppers, zucchini and fennel.
(Percentage of daily recommendation)
| Calorie | 575 cal. | (27 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 50 g | (43 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 6.3 μg | (32 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 77.9 μg | (130 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 32 μg | (11 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 779 mg | (19 %) | ||
| Calcium | 47 mg | (5 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.5 mg | (17 %) | ||
| Iodine | 77 μg | (39 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 9.8 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 2 g |
Ingredients
Preparation steps
Rinse the mackerel, pat dry and season inside and out with salt and pepper. Grill on an oiled grill rack, turning regularly for 10-15 minutes.
For the sauce: Rinse the tomatoes and cut into quarters. Remove the seeds and the stems. Cut the quarters into small cubes. Peel the onion and chop finely. Rinse the anchovies and capers, pat dry and chop. Rinse the parsley, shake dry and chop. Mix all ingredients with the lemon juice and the oil mix. Season with salt and pepper.
Place the mackerel on a large plate and top with some of the sauce. Serve the rest of the sauce separately.
