Smoked Mackerel Curry
1 serving of smoked mackerel curry contains 695 Calories. The macronutrient breakdown is 8% carbs, 71% fat, and 20% protein. This is a good source of protein (63% of your Daily Value), potassium (15% of your Daily Value), and magnesium (32% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 15 minutes
- Cook Time
- 15 minutes
Ingredients
Directions
- Heat a sauté pan over low heat and spray well with non-stick spray. Add the chopped onions and top with the smoked mackerel. Heat on very low for 10-15 minutes.
- In a bowl, mix together the light mayonnaise, olive oil, Dijon mustard, lemon juice, lemonade powder, and curry powder to create a dressing.
- Place the egg in a small saucepan and cover with water. Bring to a boil, remove from heat, cover, and let rest for 10 minutes. Drain, rinse, peel, and slice the egg.
- Serve the mackerel and onions with the sliced egg and curry sauce on the side. Enjoy!
Nutrition Facts
For 1 serving of smoked mackerel curry (322g)
Nutrient | Value | %DV |
---|---|---|
Calories | 695 | |
Fats | 55g | 71% |
Saturated fats | 11g | 53% |
Trans fats | 0.1g | |
Cholesterol | 280mg | 93% |
Sodium | 363mg | 16% |
Carbs | 14g | 5% |
Net carbs | 11g | |
Fiber | 3g | 11% |
Sugar | 5g | |
Protein | 35g | |
Calcium | 144mg | 14% |
Iron | 3mg | 44% |
Potassium | 725mg | 15% |
Vitamin D | 1μg | 7% |
Vitamins and Minerals | ||
Alpha carotene | 0μg | |
Beta carotene | 3μg | |
Caffeine | 0mg | |
Choline | 163mg | 30% |
Copper | 0.2mg | 21% |
Fluoride | 2μg | |
Folate (B9) | 51μg | 13% |
Lycopene | 0μg | |
Magnesium | 134mg | 32% |
Manganese | 0.3mg | 14% |
Niacin | 8mg | 50% |
Pantothenic acid | 2mg | 42% |
Phosphorus | 491mg | 70% |
Retinol | 144μg | |
Riboflavin (B2) | 1mg | 55% |
Selenium | 77μg | 139% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 24% |
Vitamin A IU | 491IU | |
Vitamin A | 145μg | 16% |
Vitamin B12 | 22μg | 917% |
Vitamin B6 | 1mg | 57% |
Vitamin C | 19mg | 21% |
Vitamin D IU | 42IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 1μg | |
Vitamin E | 4mg | 24% |
Vitamin K | 45μg | 37% |
Zinc | 2mg | 18% |
Sugars | ||
Sugar | 5g | |
Sucrose | 1g | |
Glucose | 2g | |
Fructose | 2g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 11g | 53% |
Monounsaturated fats | 24g | |
Polyunsaturated fats | 17g | |
Trans fats | 0.1g | |
Fatty Acids | ||
Total omega 3 | 3g | |
Total omega 6 | 9g | |
Alpha Linolenic Acid (ALA) | 1g | |
Docosahexaenoic Acid (DHA) | 1g | |
Eicosapentaenoic Acid (EPA) | 1g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 4g | |
Cystine | 0.4g | |
Glutamic acid | 5g | |
Glycine | 2g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 3g | |
Methionine | 1g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 0.4g | |
Tyrosine | 1g | |
Valine | 2g |