Peppered mackerel, new potato & watercress salad

Gluten Free
Dairy Free
Low Fod Map
Health score
21%
Peppered mackerel, new potato & watercress salad
30 min.
6
197kcal

Suggestions

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Ingredients

  • 750 baby potatoes halved
  • tbsp mayonnaise light
  • small bunch chives snipped
  • 100 watercress 
  • 270 mackerel 

Equipment

    Directions

    1. Cook the potatoes in plenty of boiling salted water until tender, about 15 mins.
    2. Drain and allow to cool for 10 mins. Make the dressing by mixing the mayo with most of the chives.
    3. Scatter half the watercress across a big platter or plate, chop the rest roughly and mix with half of the mackerel, the potatoes and mayo. Toss so that everything is covered in the dressing.
    4. Pile the mackerel-potato mix on top of the watercress, then top with the rest of the mackerel and chives.

    Nutrition Facts

    Calories197kcal
    Protein24.36%
    Fat28.65%
    Carbs46.99%

    Properties

    Glycemic Index
    26.79
    Glycemic Load
    16.03
    Inflammation Score
    -6
    Nutrition Score
    16.547391228054%

    Flavonoids

    Isorhamnetin
    0.05mg
    Kaempferol
    4.91mg
    Myricetin
    0.03mg
    Quercetin
    5.91mg

    Nutrients percent of daily need

    Calories:197.15kcal
    9.86%
    Fat:6.27g
    9.65%
    Saturated Fat:1.45g
    9.07%
    Carbohydrates:23.16g
    7.72%
    Net Carbohydrates:20.31g
    7.38%
    Sugar:1.44g
    1.6%
    Cholesterol:23.02mg
    7.67%
    Sodium:149.54mg
    6.5%
    Alcohol:0g
    100%
    Alcohol %:0%
    100%
    Protein:12g
    24.01%
    Vitamin K:51.77µg
    49.31%
    Vitamin C:33.08mg
    40.1%
    Vitamin B12:1.98µg
    33%
    Vitamin D:4.09µg
    27.3%
    Vitamin B6:0.54mg
    27%
    Vitamin B3:5.1mg
    25.5%
    Selenium:17.26µg
    24.66%
    Potassium:769.54mg
    21.99%
    Vitamin B2:0.25mg
    14.72%
    Phosphorus:139.64mg
    13.96%
    Manganese:0.24mg
    12.1%
    Vitamin A:599.42IU
    11.99%
    Fiber:2.85g
    11.4%
    Magnesium:45.36mg
    11.34%
    Vitamin B1:0.17mg
    11.09%
    Copper:0.19mg
    9.65%
    Iron:1.56mg
    8.65%
    Vitamin E:0.89mg
    5.91%
    Folate:23.57µg
    5.89%
    Vitamin B5:0.57mg
    5.73%
    Calcium:46.66mg
    4.67%
    Zinc:0.69mg
    4.63%