Your Recipe

mackerel fishcakes

Zutat  Menge  Kalorien 
Kartoffeln, roh, Fruchtfleisch und Schale 1000g 770kcal
Makrele 250g 263kcal
Erbsen roh grün 300g 243kcal

Recipe Instructions:

Ingredients
1kg potatoes
300g frozen peas
250g smoked mackerel fillets

Instructions
Mash
Boil 1kg peeled and diced potatoes in a large pan of water for 10 mins or until tender. Transfer the potatoes to a large bowl and mash.
Mix
Boil 300g frozen peas for 2 mins. Drain, mix with the mash and flake in 250g smoked mackerel fillets, discarding the skin and any bones.
Fry
Shape the mixture into 12 patties and chill for 30 mins. Heat 1 tbsp olive oil in a large frying pan and fry the fish cakes for 5 mins each side or until piping hot.
Serve
Serve the fishcakes whilst still hot, with salad, lemon wedges and a dollop of mayo, if you like.

Nährwertangaben 
Portionsgröße  258 g | ml
Menge pro Portion  213
889
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 1.2g 2%
Gesättigte Fettsäuren  0.2g 1%
Natrium 78mg 3%
Gesamte Kohlenhydrate  36g 13%
Ballaststoffe  6.4g 23%
Zucker  4.2g
Protein  15g 29%
Vitamin D 0mcg 0%
Kalzium 45mg 3%
Eisen  2.8mg 16%
Kalium 1012mg 22%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 109.833 mcg 12%
Thiamin [B1] 0.31 mg 26%
Riboflavin [B2] 0.318 mg 24%
Niacin [B3] 6.393 mg 40%
Pantothensäure [B5] 0.893 mg 18%
Vitamin B6 0.765 mg 45%
Cobalamin [B12] 6.5 mcg 0%
Folat [B9] 60.833 mcg 0%
Vitamin C 53.5 mg 59%
Vitamin D 0 mcg 0%
Vitamin E 0.082 mg 1%
Vitamin K 15.733 mcg 13%
Betain 0.433 mg 0%
Cholin 34.367 mg 6%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  36.4 g 13%
Sugars 4.2 g 8%
Ballaststoffe  6.4 g 23%
Carbohydrate 36.4 g 0%
Netto-Kohlenhydrate 32.2g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.736 g 0%
Arginin 0.888 g 0%
Asparaginsäure 1.913 g 0%
Cystein 0.146 g 0%
Glutaminsäure 2.217 g 0%
Glycin 0.593 g 0%
Histidin 0.361 g 0%
Isoleucin 0.597 g 0%
Leucin 1.012 g 0%
Lysin 1.113 g 0%
Methionin 0.344 g 0%
Phenylalanin 0.565 g 0%
Prolin 0.49 g 0%
Serin 0.558 g 0%
Threonin 0.584 g 0%
Tryptophan 0.148 g 0%
Tyrosin 0.422 g 0%
Valin 0.725 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 45.42 mg 3%
Kupfer 0.29 mg 32%
Fluorid 0 mcg 0%
Eisen  2.83 mg 16%
Magnesium 68.17 mg 16%
Mangan 0.46 mg 20%
Phosphor 252.33 mg 20%
Kalium 1011.58 mg 22%
Selen 16.78 mcg 31%
Natrium 78.33 mg 3%
Zink 1.35 mg 12%
andere
Nährstoff Menge  DV
Wasser 203.097 g 0%
Asche 2.818 g 0%