Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Mackerel Fillet Sandwiches with Peppers
- Ingredients
- 2 red Bell pepper
- 2 yellow Bell pepper
- 1 red onion
- 3 Tbsps olive oil
- salt
- peppers
- 18 ozs fillets of mackerel (4 mackerel fillets)
- 4 slices hearty Bread (i.e. sourdough, whole wheat)
- ¾ oz parsley (0.5 Bunch)
- 2 ozs Caper (4 Tbsp.)
Halve peppers, remove seeds, wash and cut lengthwise into strips about 1/2-inch wide. Peel and halve the onion and cut into thin strips. Mix bell bell pepper and onion strips in a bowl with 2 tablespoons olive oil, season with salt and pepper.
Heat a grill pan until hot. Sauté vegetables in grill pan over medium heat for about 5-7 minutes. Then season vegetables with salt and pepper, remove from pan and keep warm.
While vegetables are cooking, rinse mackerel fillets, pat dry and season with salt and pepper. Heat remaining oil in grill pan. Fry mackerel fillets about 3-5 minutes per side over medium heat. Remove from pan and let sit. Meanwhile, toast bread slices in pan over medium heat without fat for 2 minutes per side.
Wash the parsley, shake dry and pluck the leaves. Spread grilled vegetables with capers and parsley on bread slices and place mackerel fillets on top.
(Percentage of daily recommendation)
| Calorie | 461 cal. | (22 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12 g | (40 %) |
Healthy, because
Mackerel has a lot of omega-3 fatty acids, which have an extremely beneficial effect on the heart and blood vessels. In long-term studies, scientists found that 30 to 100 g of mackerel per day can reduce the risk of heart attack by half.
Even smarter
It really doesn't get any better than this: enjoy these delicious fish sandwiches more often!