Mackerel with Black Bean Salad

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Mackerel with Black Bean Salad
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
651
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie651 kcal(31 %)
Protein39.57 g(40 %)
Fat48.28 g(42 %)
Carbohydrates15.9 g(11 %)
Sugar added0 g(0 %)
Roughage2.61 g(9 %)
Vitamin A174.13 mg(21,766 %)
Vitamin D0 μg(0 %)
Vitamin E0.16 mg(1 %)
Vitamin B₁0.28 mg(28 %)
Vitamin B₂0.65 mg(59 %)
Niacin17.34 mg(145 %)
Vitamin B₆0.8 mg(57 %)
Folate18.64 μg(6 %)
Pantothenic acid1.59 mg(27 %)
Biotin11.63 μg(26 %)
Vitamin B₁₂28.5 μg(950 %)
Vitamin C20.24 mg(21 %)
Potassium741.9 mg(19 %)
Calcium80.61 mg(8 %)
Magnesium159.1 mg(53 %)
Iron3.97 mg(26 %)
Iodine1.5 μg(1 %)
Zinc1.63 mg(20 %)
Saturated fatty acids9.12 g
Cholesterol112.5 mg

Ingredients

for
4
For the beans
150 grams black Beans
salt
For the spice mix
1 tsp Cumin
1 tsp Coriander
¼ tsp cayenne pepper
1 tsp ground paprika
½ tsp Red pepper flakes
1 tsp Mustard seed
1 tsp dried Basil
1 tsp dried oregano
freshly ground peppers
For the fish salad
600 grams yellowtail Mackerel (ready to cook, skinless)
2 Lettuce
2 Tbsps olive oil
2 red onions
For the dressing
4 Tbsps olive oil
1 lemon (juiced and zested)
1 chopped garlic clove
How healthy are the main ingredients?
Mackerelolive oilolive oilBasiloreganosalt

Preparation steps

1.

For the beans, rinse them well and then soak overnight in cold water.

The next day, boil the beans for 25-30 minutes in salted water.

Preheat the oven to 200°C (approximately 400ºF).

2.

For the spice mix, toast the spices in a dry skillet, then remove and place in a mortar. Add the dried herbs and season with salt and pepper. Grind everything finely.

For the fish salad, rinse the fillets, pat dry and place on a baking sheet lined with parchment paper.

3.

Drizzle the fish with olive oil and rub with the spice mixture.

Bake for 20-25 minutes.

For the dressing, mix all ingredients together and season with salt and pepper.

Rinse the lettuce, shake dry and tear into bite-sized pieces.

4.

To serve, peel the onions and cut into rings.

Arrange the lettuce on plates and distribute the onion rings and beans over the top. Drizzle with a little dressing.

Cut the fish into pieces and mix with the remaining dressing.

Serve immediately.