Griddled Mackerel with Zucchini and Bea.. ( DM)

8 15 388
Ingredients Minutes Calories
Prep Cook Servings
10 min 5 min 2
Griddled Mackerel with Zucchini and Bea.. ( DM)
Health Rating

Ingredients


1 medium Zucchini
400 gm Black beans, canned (drained)
1 pepper(s) Red chili pepper (also chile or chilli) (deseeded and finely chopped)
1 fillet Mackerel
2 tsp Extra virgin olive oil (divided)
2 pinch Sea salt
2 dash Black pepper
1/2 medium Lemon

Instructions


Place a griddle pan on a high heat to get it smoking hot. Using a speed peeler, slice your zucchini lengthways into thin ribbons. Griddle your zucchini slices until softened and lightly charred. You can do this in batches if your pan is s not big enough to hold them all in one go. As they are so thin, don't worry about turning them over. Place in a bowl and add the drained beans, the chilli and mint.

Rub your mackerel fillets with 1 tbsp olive oil, then season with 1 pinch salt and 1 dash pepper. Griddle them, skin side down, for 3 minutes until the skin is golden and crispy. Turn them over and cook for another 2 minutes.

Dress the zucchini and beans with the juice of 1 lemon half, 1 tbsp olive oil and 1 pinch salt and 1 dash pepper. Toss to coat everything in the dressing.

Serve the mackerel fillets with a pile of the salad and a wedge of lemon to squeeze over the top.

Nutrition Facts

Per Portion

Calories 388
Calories from fat 123
Calories from saturated fat 24.9
Total Fat 13.6 g
Saturated Fat 2.8 g
Trans Fat 0 g
Polyunsaturated Fat 2.8 g
Monounsaturated Fat 6.6 g
Cholesterol 40 mg
Sodium 985 mg
Potassium 1175 mg
Total Carbohydrate 42 g
Dietary Fiber 16.5 g
Sugars 3.6 g
Protein 24.8 g

Dietary servings

Per Portion


Fruit 0.3
Meat 0.6
Meat Alternative 1.1
Vegetables 3.4

Energy sources


Pygal43%465.51903398828665175.3389388457724732%334.7605008014609270.189428859816326%316.8584528559158134.0639062274960343%32%26%CarbohydratesFatProtein

Notes:

Try to find some yellow zucchini – they’ll look lovely alongside the green ones.
Recipe from:
Main
Salad