Mackerel Salad with Endives, Peppers and Walnuts
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
453
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 453 cal. | (22 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.2 g | (17 %) |
more nutritional values
| Vitamin A | 1 mg | (125 %) | ||
| Vitamin D | 5 μg | (25 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 47.6 μg | (79 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 153 μg | (51 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 18.7 μg | (42 %) | ||
| Vitamin B₁₂ | 11.3 μg | (377 %) | ||
| Vitamin C | 188 mg | (198 %) | ||
| Potassium | 1,053 mg | (26 %) | ||
| Calcium | 84 mg | (8 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3.4 mg | (23 %) | ||
| Iodine | 66 μg | (33 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 6.1 g | |||
| Uric acid | 213 mg | |||
| Cholesterol | 103 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the salad
- 500 grams smoked Mackerel
- 4 Endive
- 3 Red Bell pepper
- 2 Tbsps scallions
- 30 grams Walnut
- For the vinaigrette
- 3 Tbsps White vinegar
- 4 Tbsps white wine
- 1 tsp Mustard
- 4 Tbsps grapeseed oil
- 1 Tbsp Walnut oil
- salt
- freshly ground pepper
Preparation steps
1.
Rinse and halve endive. Cut out cores in a wedge shape. Cut endives crosswise into wide strips.
2.
Rinse and halve peppers, remove seeds and ribs and chop.
3.
Separate mackerel fillets into small pieces. Coarsely chop walnuts.
4.
For the vinaigrette, whisk all ingredients together. Toss vinaigrette with endives, peppers, mackerel and nuts. Serve in bowls, sprinkled with chives.
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