Mackerel with Cucumber
(0 votes)
(0 votes)
Health Score:
69 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 25 min.
Ready in
Calories:
210
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 210 cal. | (10 %) | ||
| Protein | 15 g | (15 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 1.5 g | (5 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 3 μg | (15 %) | ||
| Vitamin E | 1.3 mg | (11 %) | ||
| Vitamin K | 18.3 μg | (31 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.7 mg | (81 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 23 μg | (8 %) | ||
| Pantothenic acid | 0.7 mg | (12 %) | ||
| Biotin | 4.6 μg | (10 %) | ||
| Vitamin B₁₂ | 6.8 μg | (227 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 580 mg | (15 %) | ||
| Calcium | 36 mg | (4 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 1.5 mg | (10 %) | ||
| Iodine | 41 μg | (21 %) | ||
| Zinc | 0.6 mg | (8 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 126 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 300 grams Mackerel
- 2 Tbsps Chili sauce (sweet-tart)
- 1 tsp red Curry paste (mild)
- 1 Tbsp Lime juice
- 2 Tbsps sesame oil
- 1 large Cucumber
Preparation steps
1.
Preheat the oven to 220°C (approximately 425°F).
2.
Rinse mackerel fillets, pat dry and cut into 12 roughly equal pieces. Place fish, skin-side down, on a baking sheet lined with parchment paper. Mix together chili sauce, curry paste, lime juice and oil. Brush mixture on fish and bake about 5 minutes.
3.
Rinse cucumber, trim off ends and cut crosswise into 7 pieces. Halve 6 pieces diagonally and thinly slice the rest lengthwise. Arrange cucumber on plates and top with fish.
