Mediterranean Mackerel
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 25 min.
Ready in
Calories:
699
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 699 cal. | (33 %) | ||
| Protein | 57 g | (58 %) | ||
| Fat | 51 g | (44 %) | ||
| Carbohydrates | 3 g | (2 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 1.7 g | (6 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 12 μg | (60 %) | ||
| Vitamin E | 6.9 mg | (58 %) | ||
| Vitamin K | 25.5 μg | (43 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 1.1 mg | (100 %) | ||
| Niacin | 36.8 mg | (307 %) | ||
| Vitamin B₆ | 2 mg | (143 %) | ||
| Folate | 42 μg | (14 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 15.1 μg | (34 %) | ||
| Vitamin B₁₂ | 27 μg | (900 %) | ||
| Vitamin C | 14 mg | (15 %) | ||
| Potassium | 1,307 mg | (33 %) | ||
| Calcium | 81 mg | (8 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 152 μg | (76 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 453 mg | |||
| Cholesterol | 246 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 200 grams Cherry tomatoes
- 150 grams Olives (black and green, pitted)
- 2 garlic cloves
- 4 sprigs cilantro
- 4 Tbsps olive oil
- 1 Tbsp lemon juice
- 8 Mackerel (ready to cook with skin)
- salt
- peppers
Preparation steps
1.
Preheat oven to 200°C (approximately 400°F).
2.
Rinse tomatoes. Drain olives. Peel and coarsely chop garlic. Rinse cilantro, shake dry, strip leaves from stems and chop coarsely. Mix cilantro with garlic, oil and lemon juice. Brush some of the cilantro-oil in 4 ovenproof serving ramekins.
3.
Rinse mackerel fillets and pat dry. Lay two fillets, skin-side down, in each ramekin. Top with tomatoes and olives and drizzle with remaining cilantro-oil. Season with salt and pepper. Bake about 10 minutes.
