Refried Beans with Smoked Mackerel
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
100
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 100 cal. | (5 %) | ||
| Protein | 9 g | (9 %) | ||
| Fat | 5 g | (4 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.9 g | (6 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 1.5 μg | (8 %) | ||
| Vitamin E | 0.6 mg | (5 %) | ||
| Vitamin K | 32.3 μg | (54 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.6 mg | (47 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.6 mg | (10 %) | ||
| Biotin | 7.8 μg | (17 %) | ||
| Vitamin B₁₂ | 3.4 μg | (113 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 390 mg | (10 %) | ||
| Calcium | 66 mg | (7 %) | ||
| Magnesium | 31 mg | (10 %) | ||
| Iron | 1.3 mg | (9 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 89 mg | |||
| Cholesterol | 31 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation steps
1.
Blanch the beans in boiling salted water 5 minutes. Quench in ice water, drain and squeeze any beans between your thumb and forefinger until they burst open and the skin can be removed. Set 6-8 beans aside for garnish and puree the remaining beans with a hand blender.
2.
Peel the shallots and chop very finely. Mix fish pieces and shallots with the refried beans and season with pepper. Serve in a small bowl, sprinkle with sea salt and garnish with the remaining beans.
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