Mackerel with Crushed Potatoes and Oregano

Gluten Free
Very Healthy
Health score
86%
Mackerel with Crushed Potatoes and Oregano
45 min.
4
625kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  •  garlic cloves crushed peeled
  • servings kosher salt 
  • teaspoon juice of lemon fresh ()
  • teaspoon lemon zest finely grated
  • 24 ounce skin-on mackerel fillets 
  • tablespoons olive oil divided
  • tablespoons oregano leaves fresh
  • servings flaky sea salt (such as Maldon)
  • cup whole-milk greek yogurt plain
  • pounds waxy potatoes (such as baby Yukon Gold)
  • teaspoon citrus champagne vinegar 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk
  • pot
  • broiler
  • measuring cup

Directions

  1. Place potatoes in a large pot, add water tocover, and season with kosher salt. Bring toa boil, reduce heat, and simmer until tender,10–12 minutes.
  2. Drain; let cool slightly.
  3. Meanwhile, preheat broiler.
  4. Whisk yogurt,lemon juice, and vinegar in a small bowl;season with kosher salt and pepper. Setyogurt sauce aside.
  5. Place potatoes on a broiler-proofrimmed baking sheet and, using the bottomof a small bowl or measuring cup, presspotatoes to flatten slightly.
  6. Add garlic,drizzle with 4 tablespoons oil, and toss to coat;season with kosher salt and pepper. Broilpotatoes until golden brown, 10–12 minutes.
  7. Rub skin side of mackerel with remaining1 tablespoon oil; season with koshersalt and pepper.
  8. Place, skin side up, on topof potatoes and broil until fish is opaquethroughout and skin is crisp, 10–12 minutes.
  9. Remove from oven and top with oreganoand lemon zest.
  10. Spoon yogurt sauce onto each plateand top with potatoes and fish; sprinklewith sea salt.
  11. Black bass, branzino, snapper, or trout fillets

Nutrition Facts

Calories625kcal
Protein28.24%
Fat45.56%
Carbs26.2%

Properties

Glycemic Index
16.75
Glycemic Load
0.32
Inflammation Score
-10
Nutrition Score
38.879564938338%

Flavonoids

Eriodictyol
0.06mg
Hesperetin
0.18mg
Naringenin
0.02mg
Apigenin
0.02mg
Luteolin
0.02mg
Kaempferol
0.01mg
Myricetin
0.05mg
Quercetin
1.53mg

Nutrients percent of daily need

Calories:624.8kcal
31.24%
Fat:31.55g
48.54%
Saturated Fat:6.41g
40.09%
Carbohydrates:40.83g
13.61%
Net Carbohydrates:35.77g
13.01%
Sugar:4.75g
5.27%
Cholesterol:82.45mg
27.48%
Sodium:594.33mg
25.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:44.01g
88.03%
Vitamin B12:7.83µg
130.57%
Vitamin D:15.48µg
103.19%
Selenium:68.72µg
98.17%
Vitamin B3:17mg
85.02%
Vitamin B2:0.94mg
55.54%
Potassium:1840.71mg
52.59%
Vitamin B6:1.04mg
52.19%
Phosphorus:427.68mg
42.77%
Vitamin K:33.04µg
31.47%
Vitamin E:4.71mg
31.41%
Vitamin C:25.03mg
30.35%
Magnesium:110.9mg
27.73%
Manganese:0.54mg
26.96%
Iron:4.76mg
26.42%
Vitamin B1:0.39mg
26.31%
Copper:0.5mg
24.89%
Fiber:5.06g
20.25%
Calcium:164.34mg
16.43%
Zinc:2.26mg
15.06%
Vitamin B5:1.38mg
13.81%
Folate:54.07µg
13.52%
Vitamin A:167IU
3.34%
Source:Epicurious