Your Recipe

Smoked mackerel & leek hash with horseradish

Zutat  Menge  Kalorien 
Lauch 180g 110kcal
Kartoffeln, roh, Fruchtfleisch und Schale 250g 193kcal
Makrele 100g 105kcal
Ei roh ganz 200g 286kcal
Pflanzenöl 27.6g 245kcal
Meerrettich 30g 14kcal

Recipe Instructions:

Ingredients
250g new potatoes, halved
2 tbsp oil
2 large leeks, thinly sliced
100g peppered smoked mackerel, skin removed
4 eggs
2 tbsp creamed horseradish, optional
Method
STEP 1
Put the potatoes in a microwaveable bowl with a splash of water, cover, then cook on high for 5 mins until tender (or steam or simmer them).

STEP 2
Meanwhile, heat the oil in a frying pan over a medium heat, add the leeks with a pinch of salt and cook for 10 mins, stirring so they don’t stick, until softened. Tip in the potatoes, turn up the heat and fry for a couple of mins to crisp them up a bit. Flake through the mackerel.

STEP 3
Make four indents in the leek mixture in the pan, crack an egg into each, season, then cover the pan and cook for 6-8 mins until the whites have set and the yolks are runny. Serve the horseradish on the side, with the pan in the middle of the table.

Nährwertangaben 
Portionsgröße  394 g | ml
Menge pro Portion  476
1992
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  5.3g 26%
Natrium 310mg 13%
Gesamte Kohlenhydrate  37g 13%
Ballaststoffe  4.7g 17%
Zucker  6.1g
Protein  27g 54%
Vitamin D 2mcg 10%
Kalzium 148mg 11%
Eisen  5.6mg 31%
Kalium 1086mg 23%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 343.7 mcg 38%
Thiamin [B1] 0.246 mg 21%
Riboflavin [B2] 0.766 mg 59%
Niacin [B3] 6.114 mg 38%
Pantothensäure [B5] 2.461 mg 49%
Vitamin B6 0.984 mg 58%
Cobalamin [B12] 8.69 mcg 0%
Folat [B9] 135.9 mcg 0%
Vitamin C 39.96 mg 44%
Vitamin D 2 mcg 10%
Vitamin E 3.507 mg 23%
Vitamin K 61.665 mcg 51%
Betain 0.55 mg 0%
Cholin 318.678 mg 58%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  37.1 g 13%
Sugars 6.1 g 12%
Ballaststoffe  4.7 g 17%
Carbohydrate 35.4 g 0%
Netto-Kohlenhydrate 31g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.494 g 0%
Arginin 1.623 g 0%
Asparaginsäure 3.094 g 0%
Cystein 0.433 g 0%
Glutaminsäure 3.829 g 0%
Glycin 1.052 g 0%
Histidin 0.674 g 0%
Isoleucin 1.268 g 0%
Leucin 2.119 g 0%
Lysin 2.047 g 0%
Methionin 0.736 g 0%
Phenylalanin 1.227 g 0%
Prolin 1.009 g 0%
Serin 1.56 g 0%
Threonin 1.141 g 0%
Tryptophan 0.318 g 0%
Tyrosin 0.938 g 0%
Valin 1.56 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 148 mg 11%
Kupfer 0.34 mg 38%
Fluorid 1.1 mcg 0%
Eisen  5.63 mg 31%
Magnesium 86 mg 20%
Mangan 0.67 mg 29%
Phosphor 429.4 mg 34%
Kalium 1085.65 mg 23%
Selen 50.77 mcg 92%
Natrium 309.5 mg 13%
Zink 2.18 mg 20%
andere
Nährstoff Menge  DV
Wasser 300.578 g 0%
Asche 4.297 g 0%