Potato and Romaine Salad with Mackerel and Poached Eggs
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(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
601
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 601 cal. | (29 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 38 g | (33 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.2 g | (14 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 7.6 μg | (38 %) | ||
| Vitamin E | 7.6 mg | (63 %) | ||
| Vitamin K | 29.7 μg | (50 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.8 mg | (73 %) | ||
| Niacin | 23 mg | (192 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 143 μg | (48 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 23.7 μg | (53 %) | ||
| Vitamin B₁₂ | 14.5 μg | (483 %) | ||
| Vitamin C | 152 mg | (160 %) | ||
| Potassium | 1,457 mg | (36 %) | ||
| Calcium | 89 mg | (9 %) | ||
| Magnesium | 97 mg | (32 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 86 μg | (43 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 8.9 g | |||
| Uric acid | 256 mg | |||
| Cholesterol | 341 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Mackerel (smoked with pepper)
- 500 grams cooked floury potatoes
- 2 red Bell pepper
- 1 Romaine lettuce
- 4 eggs
- 2 Tbsps Vinegar
- For the vinaigrette
- 2 Tbsps White vinegar
- 6 Tbsps olive oil
- 1 tsp Mustard
- salt
- peppers
Preparation steps
1.
Peel and slice the potatoes. Rinse the peppers, halve lengthwise, remove the seeds and white ribs and cut into large pieces. Rinse the lettuce, tear into bite-size pieces. Cut the mackerel fillets into bite-sized pieces, arrange all the ingredients on plates.
For the vinaigrette: Whisk together the vinegar, mustard and oil, season with salt and pepper and drizzle over the salad.
2.
In a saucepan, bring 1 liter (approximately 1 quart) of salted water with vinegar to a simmer. Crack each egg into a bowl and gently slide into the water. Poach the four eggs over low heat until the whites are firm and the yolks are runny, about 8 minutes. Remove with a slotted spoon, drain on paper towels and place on the salad.
