Mackerel with Spicy Marinade
(0 votes)
(0 votes)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 3 h. 25 min.
Ready in
Calories:
371
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 0.5 g | (2 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 2.9 mg | (24 %) | ||
| Vitamin K | 7.2 μg | (12 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 18.3 mg | (153 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 4 μg | (1 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 6.3 μg | (14 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 10 mg | (11 %) | ||
| Potassium | 618 mg | (15 %) | ||
| Calcium | 21 mg | (2 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 224 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 1 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- 4 Mackerel (each 200 grams)
- Sea salt
- freshly ground peppers
- 2 Tbsps Pastry flour
- 3 Tbsps olive oil
- 1 lemon (juice)
- 1 garlic clove
- 1 chili pepper
- 6 bay leaves
Preparation steps
1.
Rinse fillets and pat dry. Season with salt and pepper and coat with flour. In a saucepan, heat 2 tablespoons hot oil and fry fillets skin side down for about 3-4 minutes until golden brown. Remove from heat and leave in pan until cooked. Place fillets side by side on a plate. Mix remaining olive oil with lemon juice, chopped garlic, chile peppers (sliced in rings) and bay leaves in a bowl. Heat olive oil mixture and pour over fillets.
2.
Let rest in marinade at least 3 hours before serving.
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