Inexpensive and easy to prepare, mackerel is a good source of omega-3 oils.
2 | potatoes, peeled and cut in half | 400 g | |
1/2 cup | green/snap beans | 50 g | |
1 | tomatoes, diced | 120 g | |
120 g | mackerel, canned | ||
3 tbsp | Classic Vinaigrette | 45 mL | |
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] |
per 1 serving (310 g)
Amount % Daily Value |
Calories 400 |
Fat 21 g 32 % |
Saturated
3.4 g
17 % |
Cholesterol 50 mg |
Sodium 260 mg 11 % |
Carbohydrate 37 g 12 % |
Fibre 4 g 15 % |
Sugars 3 g |
Net Carbs 33 g |
Protein 18 g |
Vitamin A 28 % |
Vitamin C 37 % |
Calcium 16 % |
Iron 16 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Vegetables | ½ |
Meat and Alternatives | 1 ½ |
Fats | 3 ½ |