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Very Healthy Smoked Mackerel With Tomato and Mixed Beans Recipe

Very Healthy Smoked Mackerel With Tomato and Mixed Beans Recipe

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Very Healthy Smoked Mackerel With Tomato and Mixed Beans

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Ingredients:

Serving

355 g ready to eat smoked mackerel, skinned and cubed
1 tbsp olive oil
1/2 medium onion, finely chopped
1 garlic clove
1 (8 oz) can chopped tomatoes
1 tsp red wine vinegar
1 pinch sugar
1 bay leaf
salt and pepper
250 g mixed beans e.g red kidney beans
1 tbsp tomato puree

Directions:

Heat the oil in a large pan and cook the onion and garlic until soft and transparent.
Stir in the tomatoes, tomato puree, vinegar, sugar and bay leaf - bring to the boil.
Season and stir in the beans.
Cover and simmer for 3-4 minutes.
Stir in the fish, cover and cook until piping hot, approximately 5 minutes.
Serve with cous cous or chunky french bread.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	502.92 Kcal (2106 kJ)
Calories from fat	74.44 Kcal
		% Daily Value*
Total Fat	8.27g	13%
Sodium	19.36mg	1%
Potassium	1812.37mg	39%
Total Carbs	80.63g	27%
Sugars	4.53g	18%
Dietary Fiber	19.64g	79%
Protein	29.41g	59%
Vitamin C	11.5mg	19%
Iron	8.8mg	49%
Calcium	116.5mg	12%

Amount Per 100 g
Calories	271.45 Kcal (1137 kJ)
Calories from fat	40.18 Kcal
		% Daily Value*
Total Fat	4.46g	13%
Sodium	10.45mg	1%
Potassium	978.21mg	39%
Total Carbs	43.52g	27%
Sugars	2.45g	18%
Dietary Fiber	10.6g	79%
Protein	15.87g	59%
Vitamin C	6.2mg	19%
Iron	4.8mg	49%
Calcium	62.9mg	12%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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