Pan-fried Whole Mackerel
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
383
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 383 cal. | (18 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.3 g | (4 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 6 μg | (30 %) | ||
| Vitamin E | 3.8 mg | (32 %) | ||
| Vitamin K | 13.3 μg | (22 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 18.6 mg | (155 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 30 μg | (10 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 13.5 μg | (450 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 800 mg | (20 %) | ||
| Calcium | 30 mg | (3 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 76 μg | (38 %) | ||
| Zinc | 0.9 mg | (11 %) | ||
| Saturated fatty acids | 6.7 g | |||
| Uric acid | 230 mg | |||
| Cholesterol | 123 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
Preparation steps
1.
Heat 2 tablespoons of the oil in a large frying pan (skillet) and gently cook the garlic until it just starts to brown.
2.
Add the tomatoes and basil, season with salt and pepper and cook for 2 minutes. Stir in about 1 teaspoon of the lemon juice then remove from the pan and keep warm.
3.
Wash the mackerel and pat dry with kitchen paper. Rub the remaining lemon juice over the fish, inside and out, and season with salt and pepper.
4.
Wipe the pan clean with kitchen paper and add the remaining oil. Heat until smoking then add the fish and fry for about 10 minutes, turning carefully from time to time, or until the fish is nicely browned and cooked through.
5.
Serve the fish with the tomatoes.
