Summer Grilled Mackerel

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Summer Grilled Mackerel
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Health Score:
97 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
401
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie401 cal.(19 %)
Protein30 g(31 %)
Fat23 g(20 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage1.9 g(6 %)
Vitamin A0.2 mg(25 %)
Vitamin D6 μg(30 %)
Vitamin E2.6 mg(22 %)
Vitamin K7.8 μg(13 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin20 mg(167 %)
Vitamin B₆1.2 mg(86 %)
Folate21 μg(7 %)
Pantothenic acid1.1 mg(18 %)
Biotin6.7 μg(15 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C28 mg(29 %)
Potassium1,015 mg(25 %)
Calcium56 mg(6 %)
Magnesium71 mg(24 %)
Iron2.9 mg(19 %)
Iodine79 μg(40 %)
Zinc1.4 mg(18 %)
Saturated fatty acids5.9 g
Uric acid238 mg
Cholesterol123 mg
Complete sugar2 g

Ingredients

for
4
Ingredients
4 Mackerel (cleaned and prepared)
1 red pepper
4 scallions
1 clove garlic cloves
1 chili pepper
2 Tbsps olive oil
2 Tbsps lemon juice
Sea salt
freshly ground peppers
2 ⅔ cups new potatoes
How healthy are the main ingredients?
potatoolive oilgarlic cloveMackerel

Preparation steps

1.
Wash the potatoes well and steam for about 25 minutes, or until cooked.
2.
Wash the mackerel, pat dry and season with salt and pepper inside and out. Place in fish grilling baskets and lay on the barbecue. Cook slowly, turning occasionally, for about 20 minutes.
3.
Meanwhile wash the red pepper and spring onions. Halve, core and finely dice the pepper and cut the spring onion into rings. Peel and finely chop the garlic. Wash the chilli, halve lengthwise, deseed and chop. Mix the red pepper, spring onions, garlic, chilli, oil and lemon juice and season to taste with salt and pepper.
4.
Serve the mackerel on plates with the potatoes and salad leaves of your choice. Serve with the dressing.