Grilled Mackerel Fillet with Sweet Potato and Green Beans
(0 votes)
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
550
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 550 cal. | (26 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 30 g | (26 %) | ||
| Carbohydrates | 36 g | (24 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.9 g | (20 %) |
more nutritional values
| Vitamin A | 1.9 mg | (238 %) | ||
| Vitamin D | 6.1 μg | (31 %) | ||
| Vitamin E | 11 mg | (92 %) | ||
| Vitamin K | 39.8 μg | (66 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 20.5 mg | (171 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 73 μg | (24 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 18.1 μg | (40 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,275 mg | (32 %) | ||
| Calcium | 113 mg | (11 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 81 μg | (41 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 10.1 g | |||
| Uric acid | 274 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 Mackerel
- salt
- freshly ground peppers
- lemon juice
- 1 garlic clove
- 1 Tbsp vegetable oil
- 250 grams Sweet potato (batata)
- 200 grams Beans
- salt
- 1 Tbsp butter
Preparation steps
1.
Rinse the mackerel fillets, pat dry and pull out the bones with tweezers. Cut each fillet in half, season with salt and pepper, and sprinkle with a little lemon juice.
2.
Peel the sweet potatoes and cook in boiling salted water for 20 minutes. Drain, cool, and cut the cooked sweet potatoes into thick slices.
3.
Rinse the green beans, brush, trim the ends and blanch in boiling salted water for 8-10 minutes. Drain the blanched green beans, rinse with cold water and drain.
4.
Mix the crushed garlic with oil.
5.
Grill the mackerel fillets and sweet potato slices on the hot grill and brush with garlic oil.
6.
Toss the green beans in hot butter, and season with salt and pepper.
7.
Serve the grilled mackerel fillets with sweet potato slices and green beans.
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