Mackerel Fillet with Egg
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(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
666
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 666 cal. | (32 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 34 g | (29 %) | ||
| Carbohydrates | 44 g | (29 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.9 g | (40 %) |
more nutritional values
| Vitamin A | 1.2 mg | (150 %) | ||
| Vitamin D | 8 μg | (40 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 563.3 μg | (939 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 1 mg | (91 %) | ||
| Niacin | 27.7 mg | (231 %) | ||
| Vitamin B₆ | 1.9 mg | (136 %) | ||
| Folate | 312 μg | (104 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 33.3 μg | (74 %) | ||
| Vitamin B₁₂ | 14.1 μg | (470 %) | ||
| Vitamin C | 132 mg | (139 %) | ||
| Potassium | 3,163 mg | (79 %) | ||
| Calcium | 209 mg | (21 %) | ||
| Magnesium | 169 mg | (56 %) | ||
| Iron | 6.9 mg | (46 %) | ||
| Iodine | 98 μg | (49 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 7.9 g | |||
| Uric acid | 365 mg | |||
| Cholesterol | 233 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Boil the potatoes in salted water until just tender then peel, cut into quarters and set aside.
2.
Meanwhile, boil the eggs for 7 minutes. Run under cold water then peel off the shells, cut into quarters and set aside.
3.
Blanch the beans in boiling water for 3, inutes. Drain, refresh under cold running water and set aside.
4.
Heat the grill (broiler) to its highest setting. Cut diagonal slashes in the skin of the fish and rub with a little of the oil. Grill the fish skin side up for about 4 minutes or until cooked through.
5.
Meanwhile, mix the remaining oil with the lemon juice and season with salt and pepper to make a dressing.
6.
Place the potatoes, beans, lettuce, tomatoes, anchovies, olives and caper in a large bowl and gently mix in the dressing. Arrange onto serving plates, add the eggs and top with the grilled fish.
