Mackerel with Tomatoes
(0 votes)
(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 55 min.
Ready in
Calories:
293
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 293 cal. | (14 %) | ||
| Protein | 22.01 g | (22 %) | ||
| Fat | 17.79 g | (15 %) | ||
| Carbohydrates | 6.39 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.8 g | (6 %) |
more nutritional values
| Vitamin A | 114.8 mg | (14,350 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 0.62 mg | (5 %) | ||
| Vitamin B₁ | 0.17 mg | (17 %) | ||
| Vitamin B₂ | 0.39 mg | (35 %) | ||
| Niacin | 10.49 mg | (87 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 13.28 μg | (4 %) | ||
| Pantothenic acid | 0.96 mg | (16 %) | ||
| Biotin | 7.74 μg | (17 %) | ||
| Vitamin B₁₂ | 16.72 μg | (557 %) | ||
| Vitamin C | 10.54 mg | (11 %) | ||
| Potassium | 549.07 mg | (14 %) | ||
| Calcium | 53.97 mg | (5 %) | ||
| Magnesium | 96.85 mg | (32 %) | ||
| Iron | 2.93 mg | (20 %) | ||
| Zinc | 1.04 mg | (13 %) | ||
| Saturated fatty acids | 3.94 g | |||
| Cholesterol | 66 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tomatoes
- 2 garlic cloves
- 2 shallots
- 70 grams black Olives
- vegetable oil (for the baking dish)
- 4 Mackerel (about 250 grams each)
- salt
- peppers
- 100 milliliters dry white wine
- 1 bay leaf
- 4 sprigs Dill flower
Preparation steps
1.
Rinse, core and cut tomatoes into large pieces. Peel garlic and shallots. Thinly slice garlic and cut shallots into strips. Drain olives.
2.
Preheat oven to 200°C convection (approximately 400°F). Brush a baking dish with a little oil. Rinse fish and pat dry. Season with salt and pepper and place fish in the baking dish. Pour wine over fish, and distribute tomatoes, shallots, garlic, olives and bay leaf over fish. Bake about 20 minutes. Let cool briefly, top with dill flowers and serve.
