Oily Fish with Veggies
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
400
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 400 cal. | (19 %) | ||
| Protein | 30 g | (31 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.7 g | (9 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 45.2 μg | (75 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 19.3 mg | (161 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 13.1 μg | (29 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 46 mg | (48 %) | ||
| Potassium | 1,029 mg | (26 %) | ||
| Calcium | 48 mg | (5 %) | ||
| Magnesium | 71 mg | (24 %) | ||
| Iron | 2.6 mg | (17 %) | ||
| Iodine | 77 μg | (39 %) | ||
| Zinc | 1 mg | (13 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 243 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Mackerel (cleaned and gutted)
- 4 Tbsps olive oil
- 4 cups cherry Tomatoes (halved)
- 2 Red onions (finely sliced)
- 4 Tbsps chopped parsley
- Lemon wedge (to serve)
Preparation steps
1.
Heat the grill to its highest setting.
2.
Make 4 diagonal slashes along each side of the mackerel and rub each fish with the olive oil and a little sea salt. Grill the fish for 5 minutes on each side or until cooked through.
3.
Arrange the fish, tomatoes and sliced onions on serving plates, garnish with the lemon wedges and serve immediately.
