Ingredients Greek Mackerel Fillet
| mackerel | 500.0 (gram) |
| lemon | 0.5 (piece) |
| sunflower oil | 2.0 (table spoon) |
| onion | 1.0 (piece) |
| garlic onion | 0.2 (piece) |
| cucumber | 2.0 (piece) |
| tomatoes | 3.0 (piece) |
| sweet green pepper | 2.0 (piece) |
| table salt | 1.0 (teaspoon) |
| ground black pepper | 0.2 (teaspoon) |
| green onion | 1.0 (table spoon) |
| parsley | 1.0 (table spoon) |
| dill | 1.0 (table spoon) |
| potatoes | 12.0 (piece) |
Method of preparation
Fish fillets are sprinkled with juice squeezed from lemon and sprinkled with salt. Put 1 tbsp in the pan. spoon of oil and heat, then place finely chopped onions and garlic and fry, put portioned pieces of fish, pour over with wine, sprinkle with herbs and stew for 10-15 minutes, covering the pan with a lid. Cut sweet pepper pods into rings and fry in the remaining oil. After 5-10 minutes, add cucumbers and tomatoes peeled and cut into slices, sprinkle with salt and pepper. When the vegetables are ready, put them on the fish and continue to simmer for another 5 minutes under a lid over low heat. Serve hot with boiled potatoes. Use fresh frozen mackerel fillets. Lemon is used only for juice. Garlic should be used 1-2 cloves. You also need to use 2 tbsp. spoons of any dry white wine.
You can create your own recipe taking into account the loss of vitamins and minerals using the recipe calculator in the application.
Nutritional value and chemical composition.
The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie value | 78.4 kCal | 1684 kCal | 4.7% | 6% | 2148 g |
| Proteins | 4.6 g | 76 g | 6.1% | 7.8% | 1652 g |
| Fats | 4.2 g | 56 g | 7.5% | 9.6% | 1333 g |
| Carbohydrates | 5.9 g | 219 g | 2.7% | 3.4% | 3712 g |
| organic acids | 22.5 g | ~ | |||
| Alimentary fiber | 1.6 g | 20 g | 8% | 10.2% | 1250 g |
| Water | 78.1 g | 2273 g | 3.4% | 4.3% | 2910 g |
| Ash | 1.1 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 200 μg | 900 μg | 22.2% | 28.3% | 450 g |
| Retinol | 0.2 mg | ~ | |||
| Vitamin B1, thiamine | 0.08 mg | 1.5 mg | 5.3% | 6.8% | 1875 g |
| Vitamin B2, riboflavin | 0.1 mg | 1.8 mg | 5.6% | 7.1% | 1800 g |
| Vitamin B5, pantothenic | 0.3 mg | 5 mg | 6% | 7.7% | 1667 g |
| Vitamin B6, pyridoxine | 0.3 mg | 2 mg | 15% | 19.1% | 667 g |
| Vitamin B9, folate | 7.4 μg | 400 μg | 1.9% | 2.4% | 5405 g |
| Vitamin B12, cobalamin | 2.1 μg | 3 μg | 70% | 89.3% | 143 g |
| Vitamin C, ascorbic | 12.3 mg | 90 mg | 13.7% | 17.5% | 732 g |
| Vitamin E, alpha tocopherol, TE | 1.1 mg | 15 mg | 7.3% | 9.3% | 1364 g |
| Vitamin H, biotin | 0.3 μg | 50 μg | 0.6% | 0.8% | 16667 g |
| Vitamin PP, NE | 2.8636 mg | 20 mg | 14.3% | 18.2% | 698 g |
| niacin | 2.1 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 315.8 mg | 2500 mg | 12.6% | 16.1% | 792 g |
| Calcium, Ca | 21.6 mg | 1000 mg | 2.2% | 2.8% | 4630 g |
| Magnesium, Mg | 20.5 mg | 400 mg | 5.1% | 6.5% | 1951 g |
| Sodium, Na | 22.7 mg | 1300 mg | 1.7% | 2.2% | 5727 g |
| Sulfur, S | 44.2 mg | 1000 mg | 4.4% | 5.6% | 2262 g |
| Phosphorus, P | 80.5 mg | 800 mg | 10.1% | 12.9% | 994 g |
| Chlorine, Cl | 400.1 mg | 2300 mg | 17.4% | 22.2% | 575 g |
| Trace Elements | |||||
| Aluminum, Al | 349.2 μg | ~ | |||
| Bohr, B | 58.8 μg | ~ | |||
| Vanadium, V | 53.7 μg | ~ | |||
| Iron, Fe | 0.9 mg | 18 mg | 5% | 6.4% | 2000 g |
| Iodine, I | 9.5 μg | 150 μg | 6.3% | 8% | 1579 g |
| Cobalt, Co | 5.9 μg | 10 μg | 59% | 75.3% | 169 g |
| Lithium, Li | 27.7 μg | ~ | |||
| Manganese, Mn | 0.1124 mg | 2 mg | 5.6% | 7.1% | 1779 g |
| Copper, Cu | 108.2 μg | 1000 μg | 10.8% | 13.8% | 924 g |
| Molybdenum, Mo. | 5 μg | 70 μg | 7.1% | 9.1% | 1400 g |
| Nickel, Ni | 4 μg | ~ | |||
| Rubidium, Rb | 204.9 μg | ~ | |||
| Fluorine, F | 238.3 μg | 4000 μg | 6% | 7.7% | 1679 g |
| Chrome, Cr | 13.3 μg | 50 μg | 26.6% | 33.9% | 376 g |
| Zinc, Zn | 0.3025 mg | 12 mg | 2.5% | 3.2% | 3967 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 4.6 g | ~ | |||
| Mono- and disaccharides (sugars) | 1.2 g | max 100 г | |||
| Sterols | |||||
| Cholesterol | 11.8 mg | max 300 mg |
The energy value is 78,4 kcal.
Mackerel fillets in Greek rich in vitamins and minerals such as: vitamin A – 22,2%, vitamin B6 – 15%, vitamin B12 – 70%, vitamin C – 13,7%, vitamin PP – 14,3%, potassium – 12,6% , chlorine – 17,4%, cobalt – 59%, chromium – 26,6%
- Vitamin A is responsible for normal development, reproductive function, skin and eye health, and maintaining immunity.
- Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
- Vitamin B12 plays an important role in the metabolism and conversion of amino acids. Folate and vitamin B12 are interrelated vitamins and are involved in blood formation. Lack of vitamin B12 leads to the development of partial or secondary folate deficiency, as well as anemia, leukopenia, thrombocytopenia.
- Vitamin C participates in redox reactions, the functioning of the immune system, promotes the absorption of iron. Deficiency leads to loose and bleeding gums, nosebleeds due to increased permeability and fragility of the blood capillaries.
- Vitamin PP participates in redox reactions of energy metabolism. Insufficient vitamin intake is accompanied by disruption of the normal state of the skin, gastrointestinal tract and nervous system.
- potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
- Chlorine necessary for the formation and secretion of hydrochloric acid in the body.
- Cobalt is part of vitamin B12. Activates enzymes of fatty acid metabolism and folic acid metabolism.
- Chrome participates in the regulation of blood glucose levels, enhancing the effect of insulin. Deficiency leads to decreased glucose tolerance.
Calorie content AND CHEMICAL COMPOSITION OF THE RECIPE INGREDIENTS Greek mackerel fillet PER 100 g
- 191 kCal
- 34 kCal
- 899 kCal
- 41 kCal
- 149 kCal
- 14 kCal
- 24 kCal
- 26 kCal
- 0 kCal
- 255 kCal
- 20 kCal
- 49 kCal
- 40 kCal
- 77 kCal
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