Main Dishes October 19, 2013
Calories
114
Sodium
7mg
0% DV
Fat
6g
10% DV
Protein
1g
3% DV
Carbs
9g
3% DV
Fiber
2g
8% DV
Mackerel in Wine and Tomato Sauce
149
6
2 medium sized onions, chopped
2 garlic cloves, chopped
3 medium tomatoes peeled and chopped
some chopped parsley
2 cleaned and boned mackerels
1/2 cup white wine
3 tbsp oil
2 garlic cloves, chopped
3 medium tomatoes peeled and chopped
some chopped parsley
2 cleaned and boned mackerels
1/2 cup white wine
3 tbsp oil
Sauté the onion in the oil for 5 minutes, add the tomatoes, wine, chopped garlic, salt and pepper. Simmer for 15-20 minutes. Spread half of this sauce evenly in baking dish. Place the mackerels on top. Cover with the remaining sauce. Preheat oven to 400F and bake for 40 minutes.
Nutritions
Calories
114
Sodium
7mg
0% DV
Fat
6g
10% DV
Protein
1g
3% DV
Carbs
9g
3% DV
Fiber
2g
8% DV
PER SERVING *
% DAILY VALUE*
Fat
Saturated Fat 0.7000000000000001g 3%
Polysaturated Fat 0.97g 6%
Monosaturated Fat 5g 32%
Cholesterol 1mg 0%
Sodium 7mg 0%
Potassium 276mg 7%
Protein 1g 3%
% DAILY VALUE*
Total Carbohydrate
Fiber 2g 8%
Sugar 4g 8%
Vitamin A 622IU 12%
Vitamin B6 0.22000000000000003mg 11%
Vitamin C 14mg 24%
Calcium 24mg 2%
Iron 0.46mg 2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
