Baked Mackerel on a Vegetable Bed Recipe

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Ingredients:

Serving

1 fresh mackerel
1/2 fennel bulb, thinly sliced
1/2 onion, sliced
1 potato, thinly sliced
1 chile , sliced leghtways
1/4 of a red pepper, sliced
1 small handful herbs, chopped ( coriander , dill)
1 cm ginger, grated
1 garlic clove, minced
1 tbsp olive oil
sea salt
fresh ground pepper

Directions:

1. Layer the Vegetables on a baking tray, season with salt and pepper and
Drizzle with olive oil.
2. Mix together the herbs, olive oil, ginger and garlic and add a pinch of salt.
3. Make 4 slits into the mackerel on each side and squish the herb mixture into
The gaps as well as the cavity. Place the Mackerel on top of the Vegetables and
Cover with foil.
4. This can now be left to marinate for a while in the Fridge.
5. When it's supper time bake this slowly in the oven (175degrees) for 1 hour.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	554.9 Kcal (2323 kJ)
Calories from fat	306.74 Kcal
		% Daily Value*
Total Fat	34.08g	52%
Cholesterol	76mg	25%
Sodium	3696.98mg	154%
Potassium	1512.06mg	32%
Total Carbs	42.66g	14%
Sugars	8.87g	35%
Dietary Fiber	9.35g	37%
Protein	20.1g	40%
Vitamin C	59.8mg	100%
Vitamin A	1.3mg	44%
Iron	3.4mg	19%
Calcium	169.9mg	17%

Amount Per 100 g
Calories	128.61 Kcal (538 kJ)
Calories from fat	71.09 Kcal
		% Daily Value*
Total Fat	7.9g	52%
Cholesterol	17.62mg	25%
Sodium	856.87mg	154%
Potassium	350.46mg	32%
Total Carbs	9.89g	14%
Sugars	2.06g	35%
Dietary Fiber	2.17g	37%
Protein	4.66g	40%
Vitamin C	13.9mg	100%
Vitamin A	0.3mg	44%
Iron	0.8mg	19%
Calcium	39.4mg	17%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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