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Mackerel, Beetroot, New Potatoes with a Green Salsa



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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


  1. 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.

  2. Bring a frying pan to a high heat.

  3. Preheat a baking tray in the oven at 190ºC.

  4. 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


  1. Evenly spread the vegetable mixture over the baking tray and return it back to the oven and roast 15-20 minutes.

  2. 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.

  3. Dish up onto a plates and drizzle with the sauce mixture.

  4. Season the potatoes to taste with pepper and salt.

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