Grilled Mackerel

  • 31/12/2007
  • Easy
  • 4
  • 30 min

Mackerel, unfairly less favoured on the menu, will be a treat prepared on the grill plates of your BBQ. Accompanied with Mediterranean herbs, olive oil and Vegeta. Apart from the excellent taste it provides, it is also remarkably nutritious.

Ingredients

  • 4 mackerel fish (870g)
  • 1 rosemary twig
  • 100 ml olive oil
  • 1 teaspoon Vegeta Beef Stock Powder
  • 2 garlic cloves, chopped
  • salt
  • pepper
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped parsley

Preparation

  1. 1.
    Clean the mackerel well (inside as well as the scales) and place them on the hot BBQ grill plate.
  2. 2.
    Cook for about 5 minutes on each side.
  3. 3.
    Brush the cooked side of the fish with rosemary twig dipped in 4 tablespoons of olive oil and Vegeta Beef Stock Powder.
  4. 4.
    Sauce: into the remainder of the oil add garlic, salt, pepper, lemon juice and parsley.

Serving

Cover cooked fish with the prepared sauce and serve with fried cabbage and fried cherry tomatoes.

Tip

The fish can also be cooked using a ribbed pan. Ensure the fish is cleaned and dried well prior to cooking.

Energy and nutritional values

Energy and nutritional values are calculated per one serving (i.e. for 1 person). For a dessert, energy and nutritional values have been calculated per 100 g.

Nutrient Unit of measure Amount F rda (%) M rda (%)
Energy values kcal / kJ 469 / 1.960 - -
Fat g 31,59 - -
Carbohydrates g 0,89 - -
Dietary fibre g 0,14 - -
Protein g 43,19 - -
Sodium g 1,94 0 0
Vitamin A μg 308,81 8 6
Vitamin D μg 87,00 44 44
Vitamin E mg 5,87 27 27
Niacin mg 29,19 209 146
Potassium mg 643,45 17 17
Phosphorous mg 575,01 72 72
Magnesium mg 59,69 20 15

* RDA is based on daily allowances for women of 2000 kcal, and for men of 2900 kcal at the age of 25 to 50. (Source: DRI reports - Macronutrients, Elements, Vitamins, www.nap.edu; Genesis R&D and Podravka d.d.)