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Yields:
4 servings
Meal Type:
Main Dishes
Rating:
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Mackerel with Potatoes and Bitter Leaves

A warm salad with mackerel and new potatoes.

Ingredients

Directions

  1. Boil the potatoes until tender, about 5-10 minutes.
  2. Peel the leaves of the watercress away from each other, wash. (Or if like me you have bought prepared salad of rocket, watercress and spinach- open the bag.)
  3. Break the mackerel in to pieces and put into the salad dressing. Use any salad dressing you like, a mustard seed dressing is recommended.
  4. Drain the potatoes and then cut into halves or quarters depending on the size you like.
  5. Warm the mackerel and dressing in a shallow pan over a low heat. Add the potatoes. Throw in the salad leaves and shake the pan gently for about 2 minutes.
  6. Divides between 4 plates and eat with bread or alone depending on your diet or points available.
  7. Note: based on a Nigel Slater recipe.
5 members have added this recipe to their cookbook.
 

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Can I Have These Foods

on NutriSystem :
Food Group Avg Member Opinion 
Dressings
Moderation*
Finfish and Shellfish Products
Moderation*
Vegetables and Vegetable Products
OK*
food groups ordered by calorie contribution to recipe.


     
 

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Nutrition summary:

There are 346 calories in 1 serving of Mackerel with Potatoes and Bitter Leaves.
Calorie break-down: 60% fat, 23% carbs, 17% protein.

Nutrition Facts
Serving Size 1 serving
 
Amount Per Serving
Calories from Fat 212
Calories 346
 
% Daily Values*
Total Fat 23.61g 36%
  Saturated Fat 4.712g 24%
  Polyunsaturated Fat 9.473g  
  Monounsaturated Fat 7.698g  
Cholesterol 40mg 13%
Sodium 77mg 3%
Potassium 720mg  
Total Carbohydrate 20.47g 7%
  Dietary Fiber 3.8g 15%
  Sugars 0.83g  
Protein 14.26g  
 
Vitamin A 26% Vitamin C 28%
Calcium 9% Iron 43%
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Nutrition Values are based on USDA Nutrient Database SR18
17%
of RDI*
(346 calories)
17% of RDI
Calorie Breakdown:
 
Carbohydrate (23%)
 
Fat (60%)
 
Protein (17%)
Carbohydrates, 20.47g (23%) Fat, 23.61g (60%) Protein, 14.26g (17%)
* Based on a RDI of 2000 calories