Pan-fried Whole Mackerel

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Health Score:
96 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
383
calories
Calories
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie383 cal.(18 %)
Protein29 g(30 %)
Fat28 g(24 %)
Carbohydrates3 g(2 %)
Sugar added0 g(0 %)
Roughage1.3 g(4 %)
Our nutritional traffic light explained
more nutritional values 
Vitamin A0.3 mg(38 %)
Vitamin D6 μg(30 %)
Vitamin E3.8 mg(32 %)
Vitamin K13.3 μg(22 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.6 mg(55 %)
Niacin18.6 mg(155 %)
Vitamin B₆1 mg(71 %)
Folate30 μg(10 %)
Pantothenic acid1 mg(17 %)
Biotin9.3 μg(21 %)
Vitamin B₁₂13.5 μg(450 %)
Vitamin C24 mg(25 %)
Potassium800 mg(20 %)
Calcium30 mg(3 %)
Magnesium59 mg(20 %)
Iron2.2 mg(15 %)
Iodine76 μg(38 %)
Zinc0.9 mg(11 %)
Saturated fatty acids6.7 g
Uric acid230 mg
Cholesterol123 mg
Complete sugar3 g
Author of this recipe:
EAT-SMARTER
all recipes of this author

Ingredients

for
4
Ingredients
4 Tbsps olive oil
2 cloves garlic cloves (sliced)
4 large Tomatoes (deseeded and flesh chopped)
2 sprigs Basil (leaves only)
1 lemon (juiced)
4 Mackerel (heads removed, scaled and gutted)
How healthy are the main ingredients?
olive oilgarlic cloveBasilTomatolemonMackerel
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Preparation steps

1.
Heat 2 tablespoons of the oil in a large frying pan (skillet) and gently cook the garlic until it just starts to brown.
2.
Add the tomatoes and basil, season with salt and pepper and cook for 2 minutes. Stir in about 1 teaspoon of the lemon juice then remove from the pan and keep warm.
3.
Wash the mackerel and pat dry with kitchen paper. Rub the remaining lemon juice over the fish, inside and out, and season with salt and pepper.
4.
Wipe the pan clean with kitchen paper and add the remaining oil. Heat until smoking then add the fish and fry for about 10 minutes, turning carefully from time to time, or until the fish is nicely browned and cooked through.
5.
Serve the fish with the tomatoes.
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