Your Recipe

mackerel fishcakes

Ingrédient Quantité Calories
Pommes de terre 1000g 770kcal
Maquereau 250g 263kcal
Pois verts crus 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.

Valeurs nutritives
Taille des portions 258 g | ml
Quantité par portion 213
889
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 1.2g 2%
Gras saturés 0.2g 1%
Sodium 78mg 3%
Total des glucides 36g 13%
Fibres alimentaires 6.4g 23%
Sucre 4.2g
Protéine 15g 29%
Vitamine D 0mcg 0%
Calcium 45mg 3%
Fer 2.8mg 16%
Potassium 1012mg 22%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 109.833 mcg 12%
Thiamine [B1] 0.31 mg 26%
Riboflavine [B2] 0.318 mg 24%
Niacine [B3] 6.393 mg 40%
Acide pantothénique [B5] 0.893 mg 18%
Vitamine B6 0.765 mg 45%
Cobalamine [B12] 6.5 mcg 0%
Floate [B9] 60.833 mcg 0%
Vitamine C 53.5 mg 59%
Vitamine D 0 mcg 0%
Vitamine E 0.082 mg 1%
Vitamine K 15.733 mcg 13%
Bétaïne 0.433 mg 0%
Choline 34.367 mg 6%
Carbohydrates
nutriment Quantité DV
Total des glucides 36.4 g 13%
Sugars 4.2 g 8%
Fibres alimentaires 6.4 g 23%
Carbohydrate 36.4 g 0%
Glucides nets 32.2g
acides aminés
nutriment Quantité DV
Alanine 0.736 g 0%
Arginine 0.888 g 0%
Acide aspartique 1.913 g 0%
Cystéine 0.146 g 0%
Acide glutamique 2.217 g 0%
Glycine 0.593 g 0%
Histidine 0.361 g 0%
Isoleucine 0.597 g 0%
Leucine 1.012 g 0%
Lysine 1.113 g 0%
Méthionine 0.344 g 0%
Phénylalanine 0.565 g 0%
Proline 0.49 g 0%
Sérine 0.558 g 0%
Thréonine 0.584 g 0%
Tryptophane 0.148 g 0%
Tyrosine 0.422 g 0%
Valine 0.725 g 0%
Minéraux
nutriment Quantité DV
Calcium 45.42 mg 3%
Cuivre 0.29 mg 32%
Fluorure 0 mcg 0%
Fer 2.83 mg 16%
Magnésium 68.17 mg 16%
Manganèse 0.46 mg 20%
Phosphore 252.33 mg 20%
Potassium 1011.58 mg 22%
Sélénium 16.78 mcg 31%
Sodium 78.33 mg 3%
Zinc 1.35 mg 12%
autres
nutriment Quantité DV
Eau 203.097 g 0%
Cendres 2.818 g 0%