Devilled mackerel with potatoes & spinach

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Devilled mackerel with potatoes & spinach
45 min.
4
970kcal

Suggestions


Are you ready to elevate your dinner game with a dish that's not only delicious but also packed with health benefits? Our Devilled Mackerel with Potatoes & Spinach is the perfect choice for those looking to indulge without the guilt. This vibrant meal is entirely gluten-free and dairy-free, making it suitable for a variety of dietary needs while being incredibly satisfying.

The star of the show, mackerel, is known for its rich, flavorful flesh and high omega-3 fatty acids, which are essential for heart health. Paired with the warmth of Madras curry paste, this dish introduces a delightful blend of spices that awaken the senses and tantalize the palate. The sweetness of onions and the earthiness of potatoes balance beautifully, while the addition of fresh spinach not only contributes a nutritious touch but also adds a pop of color to your plate.

With a preparation time of just 45 minutes, you can serve up a meal that's worthy of any dinner table, whether it's a cozy family gathering or an impressive dinner party. Each serving boasts only 970 calories and is designed to delight with its unique flavor profile and healthy ingredients. So why not give your evening meal a makeover with this vibrant and wholesome dish? Your taste buds will thank you!

Ingredients

  •  mackerel cleaned chopped
  • tbsp curry paste (we used Madras)
  • tbsp olive oil 
  • 800 potatoes cubed
  •  onion chopped
  • 250 pkt spinach 

Equipment

  • frying pan
  • oven

Directions

  1. Heat oven to 220C/fan 200C/gas
  2. Make a couple of slashes in both sides of the fish and rub with half the curry paste.
  3. Heat the oil in a roasting tray, then fry the potatoes and onion for about 8 mins until starting to brown.
  4. Stir the remaining curry paste into the potatoes, then sit the fish on top and roast for 20-25 mins until the fish and potatoes are cooked.
  5. Lift the fish onto plates, then place the potatoes back over a high heat.
  6. Add the spinach to the pan and cook for 3-4 mins until completely wilted. Scoop out and serve with the fish.

Nutrition Facts

Calories970kcal
Protein40.81%
Fat41.84%
Carbs17.35%

Properties

Glycemic Index
35.69
Glycemic Load
26.43
Inflammation Score
-10
Nutrition Score
63.693478211113%

Flavonoids

Apigenin
0.01mg
Luteolin
0.48mg
Isorhamnetin
1.38mg
Kaempferol
5.77mg
Myricetin
0.23mg
Quercetin
9.46mg

Nutrients percent of daily need

Calories:969.51kcal
48.48%
Fat:44.05g
67.77%
Saturated Fat:11.65g
72.78%
Carbohydrates:41.11g
13.7%
Net Carbohydrates:34.31g
12.48%
Sugar:4.05g
4.5%
Cholesterol:211.5mg
70.5%
Sodium:449.89mg
19.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:96.67g
193.34%
Vitamin B12:19.8µg
330%
Vitamin K:310.45µg
295.67%
Vitamin D:40.95µg
273%
Selenium:165.61µg
236.59%
Vitamin B3:40.03mg
200.16%
Vitamin A:8506.67IU
170.13%
Vitamin B2:2.08mg
122.59%
Vitamin B6:2.23mg
111.49%
Potassium:3057.97mg
87.37%
Vitamin C:69.26mg
83.95%
Phosphorus:715.1mg
71.51%
Magnesium:224.13mg
56.03%
Iron:8.96mg
49.77%
Manganese:0.97mg
48.48%
Vitamin B1:0.72mg
48.06%
Vitamin E:6.8mg
45.35%
Folate:167.48µg
41.87%
Copper:0.73mg
36.32%
Fiber:6.8g
27.19%
Zinc:3.97mg
26.49%
Calcium:216.77mg
21.68%
Vitamin B5:2.09mg
20.88%