Mackerel with Black Bean Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 443 cal. | (21 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 33 g | (28 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 154 μg | (257 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 11.8 μg | (26 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,040 mg | (26 %) | ||
| Calcium | 76 mg | (8 %) | ||
| Magnesium | 70 mg | (23 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 78 μg | (39 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 7.4 g | |||
| Uric acid | 251 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 4 g |
Ingredients
- 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
Preparation steps
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).
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.
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.
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.
