Pan Seared Mackerel = 371.9 Calories

£4.50

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Mackerel seasoned with garlic, ginger, dill, spring onions, a tinge of chilli then pan seared served with a choice of 2 sides.

Pan Seared Mackerel   % Daily Value
Serving Size: (141.7g)  
Amount Per Serving    
Calories from Fat 227  
Calories 371.9  
Total Fat 25.8g 40%
Saturated Fat 6g 30%
Polyunsaturated Fat 6.1g  
Monounsaturated Fat 10g  
Cholesterol 106.3mg 35%
Sodium 117.5mg 5%
Potassium 568.3mg 16%
Total Carbohydrates 0g  
Dietary Fibre 0g 0%
Protein 33.8g  
Vitamin A   5.2%
Thiamin B1 0.282mg 18.33%
Riboflavin B2 0.564mg 44.8%
Pantothenic Acid B5      1.4mg 28%
Vitamin B6        0.7mg 37.8%
Vitamin B12    26.18mcg 1108.8%
Vitamin C   0.9%
Vitamin D  (μg) Micro

grams

 

15.51 75%
 Vitamin E 2.11mg 15%
Calcium   1.6%
Iron   12.4%
Omega 3s     1832.6mg 82% AI
Omega 6s        205.8mg 1% AI
* Percent Daily Values are based on a 2000 calorie diet
High in Amino Acids
   

 

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Choose Side 1

Rice = 233.7 Cal, Brown Rice = 200.6 Cal, Bulgur Wheat = 151 Cal, Whole Wheat Pasta = 248.1 Cal, Fusilli Pasta = 284.6 Cal, Mash Potato (Veg)=248.9 Cal, Mash Potato (Dairy)=862.4 Cal, Sweet Potato Mash=338.6 Cal, Potato Wedges = 552.1 Cal, New Potatoes = 168 Cal, Cauliflower (LC)=23 Cal, Broccoli (LC)= 34 Cal, Spinach (LC) = 22.6 Cal, Peas (LC) = 84.4 Cal, Green Beans (LC) = 35.2 Cal, Carrots (LC) = 34.7 Cal

Choose Side 2

Brown Rice = 200.6 Cal, Rice = 233.7 Cal, Bulgur Wheat = 151, Fusilli Pasta = 284.6 Cal, Wholewheat Pasta = 248.1 Cal, Mash Potato (Veg)=248.9 Cal, Mash Potato (Dairy)=862.4 Cal, Sweet Potato Mash=338.6 Cal, Wedges = 552.1 Cal, New Potatoes = 168 Cal, Cauliflower (LC)=23 Cal, Broccoli (LC)=34 Cal, Spinach (LC)=22.6 Cal, Peas (LC)=84.4 Cal, Green Beans (LC)=35.2 Cal, Carrots (LC)=34.7 Cal