Smoked Mackeral Salad with Potatoes and Green Asparagus
Nutritional values
(Percentage of daily recommendation)
| Calorie | 475 cal. | (23 %) | ||
| Protein | 18.05 g | (18 %) | ||
| Fat | 30.04 g | (26 %) | ||
| Carbohydrates | 38.9 g | (26 %) | ||
| Sugar added | 1.44 g | (6 %) | ||
| Roughage | 5.26 g | (18 %) |
| Vitamin A | 62.48 mg | (7,810 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 1.98 mg | (17 %) | ||
| Vitamin B₁ | 0.21 mg | (21 %) | ||
| Vitamin B₂ | 0.24 mg | (22 %) | ||
| Niacin | 7.31 mg | (61 %) | ||
| Vitamin B₆ | 0.45 mg | (32 %) | ||
| Folate | 25.66 μg | (9 %) | ||
| Pantothenic acid | 0.51 mg | (9 %) | ||
| Biotin | 3.01 μg | (7 %) | ||
| Vitamin B₁₂ | 9.5 μg | (317 %) | ||
| Vitamin C | 34.16 mg | (36 %) | ||
| Potassium | 960.97 mg | (24 %) | ||
| Calcium | 62.05 mg | (6 %) | ||
| Magnesium | 74.09 mg | (25 %) | ||
| Iron | 2.76 mg | (18 %) | ||
| Zinc | 0.8 mg | (10 %) | ||
| Saturated fatty acids | 4.24 g | |||
| Cholesterol | 37.5 mg |
Ingredients
- Ingredients
- 200 grams Smoked mackerel
- 1 Lettuce
- 1 garlic clove
- 1 bunch White pepper
- 1 handful Watercress
- 600 grams small new potatoes
- 2 Tbsps grapeseed oil
- 4 Tbsps sunflower oil
- 2 Tbsps White vinegar
- 2 Tbsps lemon juice
- 1 tsp honey
- 1 tsp hot Mustard
- salt
- freshly ground peppers
Preparation steps
Scrub the potatoes thoroughly and steam for about 25 minutes. Then allow to cool slightly and cut into thick slices.
Tear mackerel into pieces.
Rinse lettuce, trim and cut into wedges.
Peel garlic and chop finely.
Peel bottom third of asparagus and halve stems.
Rinse watercress and pat dry.
Sauté asparagus in 1 tablespoon hot oil. Pour in a little water, cover and simmer until al dente, 8-10 minutes.
Fry lettuce wedges until golden brown in 1 tablespoon hot oil. Season with salt and pepper.
Mix remaining sunflower oil with grapeseed oil, lemon juice, honey and mustard. Season with salt and pepper.
Mix asparagus with potatoes and watercress in a bowl and toss with the dressing. Add mackerel and spread on plates. Lay lettuce wedges on top and serve lukewarm.
