Good Source of Omega-3s

Grilled Mackerel

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Grilled Mackerel
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 35 min.
Ready in
Calories:
575
calories
Calories

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. 

1 each contains
(Percentage of daily recommendation)
Calorie575 cal.(27 %)
Protein30 g(31 %)
Fat50 g(43 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.3 g(4 %)
Vitamin A0.3 mg(38 %)
Vitamin D6.3 μg(32 %)
Vitamin E6.5 mg(54 %)
Vitamin K77.9 μg(130 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.6 mg(55 %)
Niacin19.1 mg(159 %)
Vitamin B₆1 mg(71 %)
Folate32 μg(11 %)
Pantothenic acid0.9 mg(15 %)
Biotin8.2 μg(18 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C27 mg(28 %)
Potassium779 mg(19 %)
Calcium47 mg(5 %)
Magnesium59 mg(20 %)
Iron2.5 mg(17 %)
Iodine77 μg(39 %)
Zinc0.9 mg(11 %)
Saturated fatty acids9.8 g
Uric acid234 mg
Cholesterol124 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
4 Mackerel (ready to cook, each about 8-9 ounces)
salt
freshly ground peppers
olive oil (for the grill)
2 Tomatoes
1 onion
2 Anchovy fillet
2 Tbsps Caper
2 handfuls parsley
2 Tbsps lemon juice
3 ½ ozs olive oil
How healthy are the main ingredients?
olive oilparsleyMackerelsaltolive oilTomato

Preparation steps

1.

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.

2.

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.

3.

Place the mackerel on a large plate and top with some of the sauce. Serve the rest of the sauce separately.