Oily Fish with Veggies

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Oily Fish with Veggies
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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
400
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie400 cal.(19 %)
Protein30 g(31 %)
Fat28 g(24 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage2.7 g(9 %)
Vitamin A0.4 mg(50 %)
Vitamin D6 μg(30 %)
Vitamin E4.5 mg(38 %)
Vitamin K45.2 μg(75 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin19.3 mg(161 %)
Vitamin B₆1.2 mg(86 %)
Folate62 μg(21 %)
Pantothenic acid1.3 mg(22 %)
Biotin13.1 μg(29 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C46 mg(48 %)
Potassium1,029 mg(26 %)
Calcium48 mg(5 %)
Magnesium71 mg(24 %)
Iron2.6 mg(17 %)
Iodine77 μg(39 %)
Zinc1 mg(13 %)
Saturated fatty acids6.7 g
Uric acid243 mg
Cholesterol123 mg
Complete sugar5 g

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)
How healthy are the main ingredients?
Tomatoolive oilparsleyMackerel

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.