Mackerel Fillets with Leek
(0 votes)
(0 votes)
Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
679
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 679 cal. | (32 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 47 g | (41 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.1 g | (10 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 12 μg | (60 %) | ||
| Vitamin E | 5.7 mg | (48 %) | ||
| Vitamin K | 77.1 μg | (129 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 1.2 mg | (109 %) | ||
| Niacin | 37.9 mg | (316 %) | ||
| Vitamin B₆ | 2.2 mg | (157 %) | ||
| Folate | 136 μg | (45 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 27 μg | (900 %) | ||
| Vitamin C | 40 mg | (42 %) | ||
| Potassium | 1,544 mg | (39 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 125 mg | (42 %) | ||
| Iron | 5 mg | (33 %) | ||
| Iodine | 161 μg | (81 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 11.9 g | |||
| Uric acid | 534 mg | |||
| Cholesterol | 246 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Measuring cups, 1 Teaspoon, 1 deep bowl, 1 Immersion blender
Preparation steps
1.
Heat the oven to 190C (160C fan) 375F, gas 5. Grease a roasting tin.
2.
Make 4 slashes down each mackerel fillet on the skin side. Lay 4 fillets, skin side down, in the roasting tin.
3.
Spread the mustard over the flesh of the fillets in the pan, sprinkle a little oregano and coriander and squeeze the lemon juice over each one.
4.
Divide the leeks between the fillets, drizzle over the olive oil and lay the remaining fillets on top.
5.
Cover with foil and bake for 15 minutes until the fish and leeks are tender.
