Mackerel with Cucumber

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Mackerel with Cucumber
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Health Score:
69 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
210
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie210 cal.(10 %)
Protein15 g(15 %)
Fat14 g(12 %)
Carbohydrates5 g(3 %)
Sugar added2 g(8 %)
Roughage1.5 g(5 %)
Vitamin A0.2 mg(25 %)
Vitamin D3 μg(15 %)
Vitamin E1.3 mg(11 %)
Vitamin K18.3 μg(31 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.7 mg(81 %)
Vitamin B₆0.5 mg(36 %)
Folate23 μg(8 %)
Pantothenic acid0.7 mg(12 %)
Biotin4.6 μg(10 %)
Vitamin B₁₂6.8 μg(227 %)
Vitamin C13 mg(14 %)
Potassium580 mg(15 %)
Calcium36 mg(4 %)
Magnesium37 mg(12 %)
Iron1.5 mg(10 %)
Iodine41 μg(21 %)
Zinc0.6 mg(8 %)
Saturated fatty acids3.4 g
Uric acid126 mg
Cholesterol62 mg
Complete sugar4 g

Ingredients

for
4
Ingredients
300 grams Mackerel
2 Tbsps Chili sauce (sweet-tart)
1 tsp red Curry paste (mild)
1 Tbsp Lime juice
2 Tbsps sesame oil
1 large Cucumber
How healthy are the main ingredients?
Mackerelsesame oilCucumber

Preparation steps

1.

Preheat the oven to 220°C (approximately 425°F).

2.

Rinse mackerel fillets, pat dry and cut into 12 roughly equal pieces. Place fish, skin-side down, on a baking sheet lined with parchment paper. Mix together chili sauce, curry paste, lime juice and oil. Brush mixture on fish and bake about 5 minutes.

3.

Rinse cucumber, trim off ends and cut crosswise into 7 pieces. Halve 6 pieces diagonally and thinly slice the rest lengthwise. Arrange cucumber on plates and top with fish.

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