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Ingredients

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4
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Grilled Mackerel

Grilled Mackerel

20 min., ready in 35 min.
Time:
575
calories
Calories:
Health Score:
90 / 100
Ingredientsfor  
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
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Preparation
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.

Nutritional values
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 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

If you want some variation, you can cut down on the number of tomatoes and throw in a mix of peppers, zucchini and fennel. 

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