Mackerel is a delicious, nutrient-packed oily fish that is simple to prepare and cook. The fresh combinations in this dish provide essential nutrients including monounsaturated fatty acids, vitamins A, C, and D as well as whole grains and fibre.
|Typical Values||per 100g||per 224g serving|
|Energy ||202 kcal |
|454 kcal |
of which saturates
|12.1 g |
|27.1 g |
of which sugars
|11.7 g |
|26.3 g |
|Fibre||2.4 g ||5.5 g |
|Protein||10.4 g ||23.4 g |
|Salt||0.6 g ||1.4 g |
In season throughout summer, this oily fish provides essential fatty acids. In particular, it is an excellent source of omega 3 which is beneficial for heart health, joints and brain health. Mackerel is also one of the few dietary sources of vitamin D, important for bone and muscle health
Opting for wholegrain bread over white means you will benefit from additional fibre as well providing an important source of carbohydrate, our body's main source of energy.
Providing 1 of your '5 a day' in this dish, beautifully ripe tomatoes also provide vitamin C, as well as the phytonutrients beta carotene and lycopene which gives them their ruby-red colour.
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