Grilled Mackerel with Tomato Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 535 cal. | (25 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 44 g | (38 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 6.2 μg | (31 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 18.5 μg | (31 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 48 μg | (16 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 915 mg | (23 %) | ||
| Calcium | 59 mg | (6 %) | ||
| Magnesium | 61 mg | (20 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 77 μg | (39 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 14 g | |||
| Uric acid | 234 mg | |||
| Cholesterol | 153 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the fish
- 4 Mackerel (ready to cook)
- 1 Tbsp lemon juice
- 4 Tbsps softened Herb butter
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- For the salad
- 6 Tomatoes
- 2 handfuls Basil
- 1 shallot
- 1 garlic clove
- 2 Tbsps white balsamic vinegar
- salt
- freshly ground peppers
- 4 Tbsps olive oil
Preparation steps
For the fish: rinse mackerel, pat dry and sprinkle with lemon juice inside and out. Spread garlic butter in and outside of fish and season with salt and pepper. Score fish skin 2-3 times on each side and brush fish with olive oil. Wrap in aluminum foil or place into a fish grill grid. Grill on a hot grill for about 10-12 minutes, turning often.
For the salad: rinse tomatoes, cut into quarters, remove seeds and dice. Rinse basil, shake dry, set some leaves aside and cut the rest into strips. Peel shallot and garlic and grate on a vegetable slicer in a bowl. Add tomatoes and chopped basil, mix well. Whisk balsamic vinegar with oil, season with salt and pepper. Toss salad with the dressing. Arrange grilled mackerel on plates and place salad into small bowls. Garnish with basil leaves and serve with fish.
