How to cook Baked Mackerel with Broccoli and Lemon-Mustard Dressing?

1) Preheat the oven to 190°C. 2) Mix olive oil, juice of half a lemon, mustard, minced garlic, salt and pepper. 3) Pat the mackerel fillet dry, place on a baking sheet lined with parchment and brush with half of the dressing. Ready in about 30 min.

How many calories are in one serving of Baked Mackerel with Broccoli and Lemon-Mustard Dressing?

One serving has 509 kcal: protein 32 g, fat 35 g, carbs 14 g.

Baked Mackerel with Broccoli and Lemon-Mustard Dressing

Name: Baked Mackerel with Broccoli and Lemon-Mustard Dressing
Cook time: 30 min
Total time: 30 min
Yield: 1
Ingredients: Atlantic mackerel (autumn, fatty) — 150 г; Broccoli — 150 г; Olive oil (refined) — 1 ст.л.; Lemon — 0.5 шт; Table mustard — 1 ч.л.; Garlic — 1 зубчик; Dill (fresh) — 5 г; Table salt — 1 щепотка; Ground black pepper — 1 щепотка

30 min

Easy

1 serv.

390 g / 1 serv.

Vitamin B12 silicon (Si) Omega-3 Vitamin C chromium (Cr) Vitamin D

Rating

Description

Juicy mackerel fillet with crisp broccoli under a fragrant lemon-mustard dressing. A light dinner with healthy fats, green vegetables and bright flavor without added sugar.

Servings:

509

131 kcal / 100 g

kcal

32.6 g

8.4 g / 100 g

Protein

14.1 g

3.6 g / 100 g

Carbohydrates

35.9 g

9.2 g / 100 g

Fats

4.2 g

1.1 g / 100 g

Ash

5.9 g

1.5 g / 100 g

Fiber

76.5%

Water

2.8 g

0.7 g / 100 g

Sugars

0.3 g

0.1 g / 100 g

Starch

4.03 g

1.03 g / 100 g

Omega-3

4.54 g

1.16 g / 100 g

Omega-6

7.3 g

1.9 g / 100 g

SFA

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FAQ

How to cook Baked Mackerel with Broccoli and Lemon-Mustard Dressing?: 1) Preheat the oven to 190°C. 2) Mix olive oil, juice of half a lemon, mustard, minced garlic, salt and pepper. 3) Pat the mackerel fillet dry, place on a baking sheet lined with parchment and brush with half of the dressing. Ready in about 30 min.
How many calories are in one serving of Baked Mackerel with Broccoli and Lemon-Mustard Dressing?: One serving has 509 kcal: protein 32 g, fat 35 g, carbs 14 g.
How long does it take to cook Baked Mackerel with Broccoli and Lemon-Mustard Dressing?: About 30 minutes.

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