Your Recipe

Smoked mackerel & leek hash with horseradish

Ingrédient Quantité Calories
Poireaux 180g 110kcal
Pommes de terre 250g 193kcal
Maquereau 100g 105kcal
Œuf cru entier 200g 286kcal
Huile végétale 27.6g 245kcal
Raifort 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.

Valeurs nutritives
Taille des portions 394 g | ml
Quantité par portion 476
1992
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 25g 32%
Gras saturés 5.3g 26%
Sodium 310mg 13%
Total des glucides 37g 13%
Fibres alimentaires 4.7g 17%
Sucre 6.1g
Protéine 27g 54%
Vitamine D 2mcg 10%
Calcium 148mg 11%
Fer 5.6mg 31%
Potassium 1086mg 23%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 343.7 mcg 38%
Thiamine [B1] 0.246 mg 21%
Riboflavine [B2] 0.766 mg 59%
Niacine [B3] 6.114 mg 38%
Acide pantothénique [B5] 2.461 mg 49%
Vitamine B6 0.984 mg 58%
Cobalamine [B12] 8.69 mcg 0%
Floate [B9] 135.9 mcg 0%
Vitamine C 39.96 mg 44%
Vitamine D 2 mcg 10%
Vitamine E 3.507 mg 23%
Vitamine K 61.665 mcg 51%
Bétaïne 0.55 mg 0%
Choline 318.678 mg 58%
Carbohydrates
nutriment Quantité DV
Total des glucides 37.1 g 13%
Sugars 6.1 g 12%
Fibres alimentaires 4.7 g 17%
Carbohydrate 35.4 g 0%
Glucides nets 31g
acides aminés
nutriment Quantité DV
Alanine 1.494 g 0%
Arginine 1.623 g 0%
Acide aspartique 3.094 g 0%
Cystéine 0.433 g 0%
Acide glutamique 3.829 g 0%
Glycine 1.052 g 0%
Histidine 0.674 g 0%
Isoleucine 1.268 g 0%
Leucine 2.119 g 0%
Lysine 2.047 g 0%
Méthionine 0.736 g 0%
Phénylalanine 1.227 g 0%
Proline 1.009 g 0%
Sérine 1.56 g 0%
Thréonine 1.141 g 0%
Tryptophane 0.318 g 0%
Tyrosine 0.938 g 0%
Valine 1.56 g 0%
Minéraux
nutriment Quantité DV
Calcium 148 mg 11%
Cuivre 0.34 mg 38%
Fluorure 1.1 mcg 0%
Fer 5.63 mg 31%
Magnésium 86 mg 20%
Manganèse 0.67 mg 29%
Phosphore 429.4 mg 34%
Potassium 1085.65 mg 23%
Sélénium 50.77 mcg 92%
Sodium 309.5 mg 13%
Zinc 2.18 mg 20%
autres
nutriment Quantité DV
Eau 300.578 g 0%
Cendres 4.297 g 0%