Mackerel Fillets with Tomatoes Confit
Nutritional values
(Percentage of daily recommendation)
| Calorie | 432 cal. | (21 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 32 g | (28 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6.1 μg | (31 %) | ||
| Vitamin E | 4.3 mg | (36 %) | ||
| Vitamin K | 42.3 μg | (71 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.4 mg | (162 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 56 μg | (19 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 11.2 μg | (25 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 45 mg | (47 %) | ||
| Potassium | 1,032 mg | (26 %) | ||
| Calcium | 60 mg | (6 %) | ||
| Magnesium | 68 mg | (23 %) | ||
| Iron | 2.9 mg | (19 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 10.4 g | |||
| Uric acid | 241 mg | |||
| Cholesterol | 140 mg | |||
| Complete sugar | 5 g |
Preparation steps
Have your fishmonger fillet and remove the bones from the mackerel. Rinse fillets, pat dry with paper towels and score the skin repeatedly with a sharp knife to prevent shrinkage during cooking. Rinse lemon and remove zest in strips with a zester. Squeeze juice from lemon. Rinse herbs, shake dry and chop leaves. Peel and finely chop shallots and garlic. Rinse, core, quarter and remove seeds from tomatoes. Cut tomatoes into cubes. Combine tomatoes with lemon zest, garlic, shallots, olive oil and herbs. Season with lemon juice, salt, and pepper.
Season fish fillets on both sides with salt and pepper. Melt butter in a large frying pan. Fry fish fillets, skin side down, about 3 minutes. Turn fish and fry 1 minute more. Serve fish topped with tomato confit.
