Stuffed Baked Potatoes
It contains a lot of niacin, important for the metabolism of nutrients and for good sleep, as well as a little more than half of our daily requirement of potassium: the conduction of stimuli to the heart depends largely on this mineral, as does the regulation of water balance and blood pressure.
Very tasty with marinated beetroot. You can either cook the tubers yourself or use the cooked ones, which can be bought shrink-wrapped/vacuum-sealed - they provide additional potassium.
(Percentage of daily recommendation)
| Calorie | 283 cal. | (13 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 1.2 mg | (10 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.9 mg | (74 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 53 μg | (18 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 1.9 μg | (4 %) | ||
| Vitamin B₁₂ | 5.1 μg | (170 %) | ||
| Vitamin C | 34 mg | (36 %) | ||
| Potassium | 941 mg | (24 %) | ||
| Calcium | 104 mg | (10 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 42 μg | (21 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 129 mg | |||
| Cholesterol | 57 mg |
Preparation steps
Rinse the potatoes thoroughly and while dripping wet, individually wrap in aluminum foil. Bake in the oven at 220°C (fan 200°C, gas mark 3-4) (approximately 425°F/convection 400°F) for about 60 minutes.
Trim scallions, rinse and cut diagonally into 2 cm (approximately 3/4-inch) long pieces.
Skin mackerel fillets and cut up with a fork into small pieces. Mix with the scallions in a bowl.
Take potatoes from the oven, remove foil and cut each in half lengthwise. Allow to cool slightly.
Heat the milk in a small pot. Scoop out potato halves with a teaspoon, leaving a 1/2 inch margin in each half.
Put the scooped potato flesh in a large bowl and mash with a potato masher. Stir in hot milk and horseradish. Season with salt and pepper.
Place potato mixture in the potatoes, top with mackerel mixture and place on a baking sheet. Bake in preheated oven at 220°C (fan 200°C, gas mark 3-4) (approximately 425°F/convection 400°F) until golden brown, 12-15 minutes. Serve hot.