Spiced mackerel on toast with beetroot salsa

Dairy Free
Very Healthy
Health score
97%
Spiced mackerel on toast with beetroot salsa
15 min.
4
540kcal

Suggestions


Looking for a quick, healthy, and flavorful meal that will excite your taste buds? This Spiced Mackerel on Toast with Beetroot Salsa is just the dish you need! In just 15 minutes, you can create a vibrant and satisfying lunch or dinner packed with fresh ingredients and bold flavors. The mackerel fillets, seasoned with aromatic curry powder and cumin, are grilled to perfection, creating a crispy skin and a tender, flaky interior. Paired with a zesty beetroot salsa made with crunchy apple, red onion, and a hint of lemon, this dish offers a beautiful balance of sweetness, tanginess, and spice.

Not only is this recipe incredibly healthy, but it’s also dairy-free, making it a great choice for anyone with dietary restrictions. With a perfect mix of protein, healthy fats, and carbs, it provides a well-rounded meal that’s both filling and nourishing. The added touch of olive oil drizzled over the toasted sourdough or ciabatta bread enhances the flavors and gives it a delightful richness. Whether you're serving it for lunch or dinner, this dish is guaranteed to impress with its vibrant colors and mouthwatering taste!

Ingredients

  • 250 beets diced (not in vinegar)
  •  apples thinly sliced cut into wedges then
  • small onion red finely sliced
  • 0.5  juice of lemon 
  • tbsp olive oil for drizzling
  • tsp cumin seeds 
  • small bunch cilantro leaves roughly chopped
  • fillet mackerel halved
  • tsp curry powder 
  • slices sourdough bread 

Equipment

  • frying pan
  • grill
  • aluminum foil
  • toaster

Directions

  1. Mix the beetroot, apple, onion, lemon juice, oil, cumin and coriander together, season well, then set aside while you cook the mackerel.
  2. Heat the grill to high.
  3. Put the fish onto a sheet of foil on the grill rack, sprinkle over the curry powder, drizzle with oil, then season and rub well into the fish.
  4. Grill for 4-5 mins until the skin is crisp and the fillets are cooked through; you wont need to turn the fish over. Toast the bread in a toaster or alongside the fish under the grill, then drizzle with a little olive oil. Top with the salsa and mackerel, then pour over any pan juices and eat straight away.

Nutrition Facts

Calories540kcal
Protein31.83%
Fat31.69%
Carbs36.48%

Properties

Glycemic Index
61.38
Glycemic Load
30.56
Inflammation Score
-8
Nutrition Score
36.62173926312%

Flavonoids

Cyanidin
0.71mg
Peonidin
0.01mg
Catechin
0.59mg
Epigallocatechin
0.12mg
Epicatechin
3.43mg
Epigallocatechin 3-gallate
0.09mg
Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
0.01mg
Luteolin
0.3mg
Isorhamnetin
1.38mg
Kaempferol
0.24mg
Myricetin
0.01mg
Quercetin
8.56mg

Nutrients percent of daily need

Calories:540.03kcal
27%
Fat:18.88g
29.04%
Saturated Fat:4.7g
29.4%
Carbohydrates:48.89g
16.3%
Net Carbohydrates:43.89g
15.96%
Sugar:13.22g
14.69%
Cholesterol:79.9mg
26.63%
Sodium:583.95mg
25.39%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.67g
85.34%
Vitamin B12:7.48µg
124.67%
Selenium:81.06µg
115.81%
Vitamin D:15.47µg
103.13%
Vitamin B3:17.58mg
87.89%
Vitamin B2:1.04mg
61.19%
Vitamin B1:0.69mg
45.98%
Folate:159.65µg
39.91%
Vitamin B6:0.74mg
36.79%
Manganese:0.67mg
33.29%
Phosphorus:323.3mg
32.33%
Iron:5.64mg
31.34%
Potassium:1088.46mg
31.1%
Magnesium:91.42mg
22.85%
Fiber:5.01g
20.02%
Vitamin E:2.63mg
17.56%
Copper:0.34mg
16.95%
Vitamin C:12.68mg
15.37%
Zinc:2.15mg
14.3%
Vitamin K:10.69µg
10.18%
Calcium:100.31mg
10.03%
Vitamin B5:0.93mg
9.26%
Vitamin A:297.93IU
5.96%