Main DishesSeptember 30, 2016
Calories
719
Sodium
1130mg
47% DV
Fat
49g
76% DV
Protein
20g
40% DV
Carbs
53g
18% DV
Fiber
6g
27% DV
Grill Mackerel Topped with herbs breadcrumbs and served with lemon
29
Pan fried mackerel then topped with a layer of herb breadcrumbs and baked to crispy in the oven.
1
1 fillet Mackerel
As need Salt
As need Ground Black Pepper
1 tablespoon Olive oil to sear the mackerel
4 tablespoons Breadcrumb
1 tablespoon Chopped parsley
1 tablespoon chopped thyme
1 teaspoon chopped rosemary
1 tablespoon chopped garlic
2 tablespoons yellow mustard
1 wedges Lemon Wedges
2 tablespoons Olive oil/ Vegetable oil
As need Salt
As need Ground Black Pepper
1 tablespoon Olive oil to sear the mackerel
4 tablespoons Breadcrumb
1 tablespoon Chopped parsley
1 tablespoon chopped thyme
1 teaspoon chopped rosemary
1 tablespoon chopped garlic
2 tablespoons yellow mustard
1 wedges Lemon Wedges
2 tablespoons Olive oil/ Vegetable oil
https://veggiemeatlicious.blogspot.my/2016/09/grill-mackerel-topped-with-herbs.html
See the full directions on my site
See the full directions on my site
Nutritions
Calories
719
Sodium
1130mg
47% DV
Fat
49g
76% DV
Protein
20g
40% DV
Carbs
53g
18% DV
Fiber
6g
27% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat8g42%
Polysaturated Fat8g52%
Monosaturated Fat32g204%
Cholesterol35mg11%
Sodium1130mg47%
Potassium240mg6%
Protein20g40%
% DAILY VALUE*
Total Carbohydrate
Fiber6g27%
Sugar5g11%
Vitamin A261IU5%
Vitamin B61mg75%
Vitamin C8mg14%
Calcium285mg28%
Iron3mg17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.