Baked Mackerel




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Ingredients:

4 servings
Mackerel 4 medium size
Onion 1 medium size
Tomato 1 medium size
Lemon 1 medium size
Rosemary 2 twigs
Sauce:
Lemon 1 medium size
Orange 1 medium size
Black pepper
Salt

Recipe:


Clean the mackerel, wash and dry. Cut the onion, lemon and tomatoes in half and slice. Put some on the bottom of oven tray, and the rest, into the fish. For the sauce; mix fresh lemon and orange juice with freshly ground black pepper, rosemary, and salt. Pour the sauce over the fish. Cover with baking paper and cook in a preheated 200 °C oven for 20-25 minutes. Remove the baking paper and cook for extra 10-15 minutes to make them roast. Serve hot.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 233.1 kcal 12 12
Carbonhydrate 2.4 g 1 1
Protein 23.5 g 41 41
Fat 14.4 g 22 22
Fiber 0.9 g 3 3
Vitamin A 124.7 mcg 16 12
Vitamin E (eq.) 2.2 mg 18 16
Vitamin B2 0.4 mcg 33 28
Total Folic Acid 19.5 mcg 5 5
Calcium 28.4 mg 3 3
Iron 1.5 mg 10 15
Zinc 0.7 mg 10 7
Vitamin C 11.2 mg 11 11
Potasium 597.4 mg 17 17
Phosphor 314.2 mg 45 45
Magnesium 43.7 mg 15 12
Vitamin B6 0.6 mg 46 37
Vitamin B12 9.6 mcg 100 100


Mackerel



Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.



References:

- Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
- Nutrition Information Systems (BEBIS 7.2)
- EFSA Scientific Opinion. 2009;7(9):1226, 2010;8(10):1815; 2009;7(9):1226. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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Baked Mackerel Energy and Nutrition Facts

Nutritional Information In 1 serving
Energy 445.1 kcal
Carbonhydrate 39.9 g
Protein 26.9 g
Fat 19.2 g
Fiber 5.1 g
Vitamin A 464.1 mcg
Vitamin E (eq.) 4.2 mg
Vitamin B2 0.5 mg
Total Folic Acid 94 mcg
Calcium 99.9 mg
Iron 3.6 mg
Zinc 1.5 mg
Vitamin C 44 mg
Potasium 1276.4 mg
Phosphor 426.2 mg
Magnesium 78.7 mg
Omega-3 3.8 g
Vitamin B6 0.8 mg
Vitamin B12 9.6 mcg

Anchovy: Anchovy may support cognitive functions with its omega-3-fatty acid content.
Anchovy may support teeth and bone development of children with its phosphorus content.
Zinc in anchovy can contribute to the immune system functions.
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Mackerel: Mackerel may contribute the renewal of tissue and cells with its high protein content.
Mackerel may support neural system functions with its vitamin B12 content.
Phosphor in mackerel can support teeth and eye health.
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Broccoli: Vitamin A content of broccoli may contribute to skin health.
Folic acid in broccoli may support immune system functions.
Broccoli contains vitamin B2 which can help protection against damage caused by oxidative stress.
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Spinach: Potassium in spinach may support functions of muscles.
Spinach, containing folic acid, can help production of blood cells.
Zinc in spinach can contribute to the immune system functions.
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Kiwi: Kiwi can help to protect cells from the damage caused by oxidative stress with its vitamin C content.
Vitamin K in Kiwi can support bone health.
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Chickpea: Chickpea can help production of blood cells with its iron content.
Chickpea, including phosphor, can support bone health.
Magnesium in chickpea can support neural system functions.
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Leek: Vitamin A content of leek may contribute to vision function.
Vitamin K in leek may support normal blood clotting.
Leek can support the nervous system functions with its vitamin B6 content.
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Cauliflower: Folic acid in cauliflower can support neural system functions.
Cauliflower, including vitamin K, can support bone health.
Vitamin B6 in the cauliflower can help regulating hormonal activity.
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Rocket: Rocket can help neural system functions with its folic acid content.
Vitamin C in rocket may support immune system functions.
Magnesium in rocket may support muscle and musculoskeletal system.
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Chestnut: The fiber in chestnut may support digestive system functions.
Chestnut may contribute to neural system functions with its potassium content.
Chestnut can help reduce exhaustion and fatigue with its B2 content.
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Swiss Chard: Vitamin A content of Swiss chard may contribute to vision function.
Iron in Swiss chard may support immune system.
Magnesium in Swiss chard may support muscle functions.
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Mint: Mint, containing vitamin E, can help preserving cells from metabolic stress.
With the content of vitamin C, mint can contribute to the production of collagen which plays a key role in protecting and renewing the skin.
Zinc in mint can support the immune system functions.
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