Directions:
- Remove any bones from mackerel fillets, tweezers help.
- Mix the oats (larger flakes work best) and linseeds thoroughly in a bowl that you can dip the mackerel fillets into.
- Beat the egg, and dredge the mackerel through to coat.
- Dredge the egg coated mackerel fillets through the oat/seed mix to coat evenly.
- Lay skin side down on a baking tray (pre-oiled or non-stick).
- Bake in a pre-heated oven at 220C for 10-15 minutes, until the fish are just cooked through, and the oats/seeds slightly crunchy.
- Serve.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 279.06 Kcal (1168 kJ) | ||
| Calories from fat | 140.15 Kcal | ||
| % Daily Value* | |||
| Total Fat | 15.57g | 24% | |
|---|---|---|---|
| Cholesterol | 46.77mg | 16% | |
| Sodium | 1430.25mg | 60% | |
| Potassium | 172.47mg | 4% | |
| Total Carbs | 23.18g | 8% | |
| Dietary Fiber | 3.2g | 13% | |
| Protein | 14.53g | 29% | |
| Vitamin C | 3.2mg | 5% | |
| Iron | 2mg | 11% | |
| Calcium | 39.6mg | 4% | |
| Amount Per 100 g | |||
| Calories | 260.18 Kcal (1089 kJ) | ||
| Calories from fat | 130.66 Kcal | ||
| % Daily Value* | |||
| Total Fat | 14.52g | 24% | |
|---|---|---|---|
| Cholesterol | 43.6mg | 16% | |
| Sodium | 1333.44mg | 60% | |
| Potassium | 160.8mg | 4% | |
| Total Carbs | 21.61g | 8% | |
| Dietary Fiber | 2.98g | 13% | |
| Protein | 13.54g | 29% | |
| Vitamin C | 3mg | 5% | |
| Iron | 1.9mg | 11% | |
| Calcium | 36.9mg | 4% | |
* 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.
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