Baked Mackerel
Baked Mackerel
MAIN MEAL
Baked Mackerel - Rocket Salad - Pumpkin Desert
ALL RECIPES
INGREDIENTS
4 serving
| Mackerel | 4 medium size |
| Onion | 1 medium size |
| Tomato | 1 medium size |
| Lemon | 1 medium size |
| Rosemary | 2 twigs |
| Sauce: | |
| Lemon | 1 medium size |
| Orange | 1 medium size |
| Black pepper | |
| Salt |
RECIPE
Clean the mackerel, wash and dry. Cut the onion, lemon and tomatoes in half and slice. Put some on the bottom of oven tray, and the rest, into the fish. For the sauce; mix fresh lemon and orange juice with freshly ground black pepper, rosemary, and salt. Pour the sauce over the fish. Cover with baking paper and cook in a preheated 200 °C oven for 20-25 minutes. Remove the baking paper and cook for extra 10-15 minutes to make them roast. Serve hot.
ENERGY AND NUTRITION FACTS
| Nutrition Facts | 1 serving | (%) Daily Value | |||
|---|---|---|---|---|---|
| Women (age 19 and over) | Men (age 19 and over) | ||||
| Energy | 233.1 kcal | 12 | 12 | ||
| Carbonhydrate | 2.4 g | 1 | 1 | ||
| Protein | 23.5 g | 41 | 41 | ||
| Fat | 14.4 g | 22 | 22 | ||
| Fiber | 0.9 g | 3 | 3 | ||
| Vitamin A | 124.7 mcg | 16 | 12 | ||
| Vitamin E (eq.) | 2.2 mg | 18 | 16 | ||
| Vitamin B2 | 0.4 mcg | 33 | 28 | ||
| Total Folic Acid | 19.5 mcg | 5 | 5 | ||
| Calcium | 28.4 mg | 3 | 3 | ||
| Iron | 1.5 mg | 10 | 15 | ||
| Zinc | 0.7 mg | 10 | 7 | ||
| Vitamin C | 11.2 mg | 11 | 11 | ||
| Potasium | 597.4 mg | 17 | 17 | ||
| Phosphor | 314.2 mg | 45 | 45 | ||
| Magnesium | 43.7 mg | 15 | 12 | ||
| Vitamin B6 | 0.6 mg | 46 | 37 | ||
| Vitamin B12 | 9.6 mcg | 100 | 100 | ||
Mackerel
References:
- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012
FOOD COMPOSITION OF MENU OF THE DAY
| Energy and Nutrition Facts | In 1 serving |
|---|---|
| Energy | 445.1 kcal |
| Carbonhydrate | 39.9 g |
| Protein | 26.9 g |
| Fat | 19.2 g |
| Fiber | 5.1 g |
| Vitamin A | 464.1 mcg |
| Vitamin E (eq.) | 4.2 mg |
| Vitamin B2 | 0.5 mg |
| Total Folic Acid | 94 mcg |
| Calcium | 99.9 mg |
| Iron | 3.6 mg |
| Zinc | 1.5 mg |
| Vitamin C | 44 mg |
| Potasium | 1276.4 mg |
| Phosphor | 426.2 mg |
| Magnesium | 78.7 mg |
| Omega-3 | 3.8 g |
| Vitamin B6 | 0.8 mg |
| Vitamin B12 | 9.6 mcg |
Lütfen bekleyiniz...
Formunuz Başarıyla Bize Ulaştı!
Bizimle İletişime geçtiğiniz için teşekkür ederiz.