Directions:
- Pop your smoked mackerel into a microwave proof bowl, add 2 tablespoons of water cover with cling film pierce a couple of times and put to one sides. I find it takes approximately 4-6 mins to cook this in microwave so we can do this later.
- Spray a large frying pan with spray cal heat until hot hot add the garlic and your green beans cook for approx 2-3 minutes on high. Put your mackerel in the microwave for about 5 mins on high. Add the 1/4 pint of water and veg stock cube. Reduce down heat and simmer for about 5-7 minutes until tender but al dente.
- Check your mackerel is hot all the way through.
- Remove the green beans from the pan leaving the liquid which should be reduced by now. Add the chilli powder, add the prawns heat through for about 2-4 minutes.
- Serve the mackerel next to the prawns covered in the garlicky sliced liquor from the pan with the green beans and a potato.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 457.14 Kcal (1914 kJ) | ||
| Calories from fat | 180.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 20.11g | 31% | |
|---|---|---|---|
| Cholesterol | 76mg | 25% | |
| Sodium | 3581.51mg | 149% | |
| Potassium | 751.68mg | 16% | |
| Total Carbs | 11.33g | 4% | |
| Sugars | 4.56g | 18% | |
| Dietary Fiber | 4.77g | 19% | |
| Protein | 18.38g | 37% | |
| Vitamin C | 18.5mg | 31% | |
| Iron | 2.4mg | 14% | |
| Calcium | 119.2mg | 12% | |
| Amount Per 100 g | |||
| Calories | 109.8 Kcal (460 kJ) | ||
| Calories from fat | 43.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 4.83g | 31% | |
|---|---|---|---|
| Cholesterol | 18.26mg | 25% | |
| Sodium | 860.27mg | 149% | |
| Potassium | 180.55mg | 16% | |
| Total Carbs | 2.72g | 4% | |
| Sugars | 1.1g | 18% | |
| Dietary Fiber | 1.14g | 19% | |
| Protein | 4.41g | 37% | |
| Vitamin C | 4.4mg | 31% | |
| Iron | 0.6mg | 14% | |
| Calcium | 28.6mg | 12% | |
* 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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