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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.
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Can I Have These Foods

on bruno siluca's own diet :
Food Group Avg Member Opinion 
Dressings
Finfish and Shellfish Products
Vegetables and Vegetable Products
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, 16% protein.

Nutrition Facts
Serving Size 1 serving
Amount Per Serving
Calories
346
 
% Daily Values*
Total Fat
23.61g
36%
Saturated Fat
4.712g
24%
Trans Fat
-
Polyunsaturated Fat
9.473g
Monounsaturated Fat
7.698g
Cholesterol
40mg
13%
Sodium
77mg
3%
Total Carbohydrate
20.47g
7%
Dietary Fiber
3.8g
15%
Sugars
0.83g
Protein
14.26g
Vitamin D
-
Calcium
350mg
35%
Iron
31.14mg
173%
Potassium
720mg
21%
Vitamin A
5100IU
102%
Vitamin C
67.8mg
113%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
17%
of RDI*
(346 calories)
17% of RDI
Calorie Breakdown:
 
Carbohydrate (24%)
 
Fat (60%)
 
Protein (16%)
* Based on a RDI of 2000 calories


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