Elliott
Mackerel, Beetroot, New Potatoes with a Green Salsa
Instagram Post Category
This recipe is part of my "calorie counting 101" selection. Calorie counting WILL provide the best results, whatever your weight management goal. Whilst there are many apps available to make this process easy, I've decided to make things even easier for myself (and for you, of course). Why? Because I'm busy (possibly just lazy, you decide). How? Well, that's simple. I'm providing a selection of ≈500 kcal meals and ≈100 kcal snacks, because maths was never my strong point but I can just about manage simple arithmetic using 1's and 5's.
Macronutrient Breakdown
Energy = 466 kcals
Fat ≈ 29 g
Of Which Saturates ≈ 5 g
Carbohydrate ≈ 27 g
Of Which Sugars ≈ 9 g
Fibre ≈ 5 g
Protein ≈ 21 g
Non-discretionary salt ≈ 1.1 g
Micronutrient Highlights
High in Vitamin D
High in Vitamin B12
High in Chloride
High in Niacin
High in Potassium
High in Selenium
Source of Vitamin B6
Ingredients
90g of Mackerel Fillets
130g new potatoes
140g Beetroots, steamed in vinegar
½ Garlic clove
½ Sprig of fresh coriander
½ Sprig of fresh mint
1 Sprigs of fresh parsley
2 ½ tsp Extra virgin olive oil
1 tsp capers
1 tsp red wine vinegar
½ tsp chopped cornichons
¼ tsp Dijon mustard
Prep
Finely chop ½ sprig of parsley the coriander and mint. Finely chop the capers and cornichons. Mince the garlic. Add all these ingredients to a small bowl with the mustard, wine vinegar and 1 tsp of oil. Mix well and leave to one side.
Bring a frying pan to a high heat.
Preheat a baking tray in the oven at 190ºC.
Quarter the beets and new potatoes. Finely chop the other sprig of parsley. Toss all these ingredients together in a bowl with 1½ tsp oil.
Cook
Evenly spread the vegetable mixture over the baking tray and return it back to the oven and roast 15-20 minutes.
Add a drop of oil to the pan and fry the mackerel fillets skin side down. Once half-way cooked (look for the white line) flip the fish over and remove the pan from the heat. The remaining heat will finish cooking the fish.
Dish up onto a plates and drizzle with the sauce mixture.
Season the potatoes to taste with pepper and salt.