Mackerel Fillets with Leek

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
679
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie679 cal.(32 %)
Protein60 g(61 %)
Fat47 g(41 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage3.1 g(10 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.5 mg(63 %)
Vitamin D12 μg(60 %)
Vitamin E5.7 mg(48 %)
Vitamin K77.1 μg(129 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂1.2 mg(109 %)
Niacin37.9 mg(316 %)
Vitamin B₆2.2 mg(157 %)
Folate136 μg(45 %)
Pantothenic acid1.7 mg(28 %)
Biotin15.1 μg(34 %)
Vitamin B₁₂27 μg(900 %)
Vitamin C40 mg(42 %)
Potassium1,544 mg(39 %)
Calcium137 mg(14 %)
Magnesium125 mg(42 %)
Iron5 mg(33 %)
Iodine161 μg(81 %)
Zinc2 mg(25 %)
Saturated fatty acids11.9 g
Uric acid534 mg
Cholesterol246 mg
Complete sugar5 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
8 Mackerel
1 lemon (halved)
2 Tbsps Dijon mustard
2 tsps oregano
2 Leeks (finely sliced)
1 Tbsp fresh cilantro (chopped)
4 Tbsps olive oil
How healthy are the main ingredients?
olive oiloreganoMackerellemonLeek
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Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Teaspoon, 1 deep bowl, 1 Immersion blender

Preparation steps

1.
Heat the oven to 190C (160C fan) 375F, gas 5. Grease a roasting tin.
2.
Make 4 slashes down each mackerel fillet on the skin side. Lay 4 fillets, skin side down, in the roasting tin.
3.
Spread the mustard over the flesh of the fillets in the pan, sprinkle a little oregano and coriander and squeeze the lemon juice over each one.
4.
Divide the leeks between the fillets, drizzle over the olive oil and lay the remaining fillets on top.
5.
Cover with foil and bake for 15 minutes until the fish and leeks are tender.
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