Baked Mackerel

Name: Baked Mackerel
Total time: 40 min
Yield: 4
Ingredients: 4 Mackerel (cleaned and prepared, each about 400 g); salt; freshly ground Black pepper; 2 cloves garlic cloves; 0.5 red chili pepper; 0.5 cup soft butter; 2 Tbsps chopped, mixed Fresh herbs (e. g. parsley, chervil, dill... ); 1 lemon (juice)

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Health Score:

92 / 100

Difficulty:

easy

Difficulty

Preparation:

40 min.

Preparation

Calories:

490

calories

Calories

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Nutritional values

1 serving contains
(Percentage of daily recommendation)

Calorie	490 cal.	(23 %)
Protein	29 g	(30 %)
Fat	41 g	(35 %)
Carbohydrates	2 g	(1 %)
Sugar added	0 g	(0 %)
Roughage	0.3 g	(1 %)

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more nutritional values

Vitamin A	0.4 mg	(50 %)
Vitamin D	6.3 μg	(32 %)
Vitamin E	2.5 mg	(21 %)
Vitamin K	5 μg	(8 %)
Vitamin B₁	0.2 mg	(20 %)
Vitamin B₂	0.6 mg	(55 %)
Niacin	18.2 mg	(152 %)
Vitamin B₆	1 mg	(71 %)
Folate	4 μg	(1 %)
Pantothenic acid	0.8 mg	(13 %)
Biotin	6.2 μg	(14 %)
Vitamin B₁₂	13.5 μg	(450 %)
Vitamin C	10 mg	(11 %)
Potassium	623 mg	(16 %)
Calcium	31 mg	(3 %)
Magnesium	51 mg	(17 %)
Iron	2 mg	(13 %)
Iodine	76 μg	(38 %)
Zinc	0.9 mg	(11 %)
Saturated fatty acids	20.3 g
Uric acid	221 mg
Cholesterol	185 mg
Complete sugar	1 g

Author of this recipe:

EAT-SMARTER

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Ingredients

for

servings

Ingredients: 4 Mackerel (cleaned and prepared, each about 400 g); salt; freshly ground Black pepper; 2 cloves garlic cloves; ½ red chili pepper; ½ cup soft butter; 2 Tbsps chopped, mixed Fresh herbs (e. g. parsley, chervil, dill... ); 1 lemon (juice)

How healthy are the main ingredients?

garlic clove Mackerel salt lemon

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Preparation steps

Wash, dry and fillet the mackerel (or ask the fish merchant to do it for you) and season with salt and pepper. Take 4 large pieces of aluminum foil and put one mackerel fillet on each.

Finely chop the garlic and chili and mix with the butter, herbs and lemon juice. Spread on the fish fillets and put the other fillets on top. Fold the foil around the fish to make parcels and bake in a preheated oven [200°C/400°F] for about 25 minutes.

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Comments

Apple-1277369 on the 05.10.2023.

I was trying to find a simple recipe to cook some fresh mackerel my neighbour had caught this morning, as I had absolutely no idea, and this recipe is perfect! Thank you!

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Cyndy from EAT SMARTER on the 06.10.2023.

So glad you found ours and had success. Mackerel is so delicious when it's fresh and we think it needs the simplest of preparations to bring out the best flavor.