Mackerel with potatoes and salad
Lunch
498 kcal
Prep time: 13 min Protein 29 · Fat 26 · Carbs 37
Ingredients
- mackerel: 1 serving, about 125 g
- potato: 1 medium tuber, about 210 g
- salad: 1 large bowl, about 60 g
- olive oil: 1 tbsp, about 8 g
Instructions
- Measure out the cooked grain or legumes and the protein.
- Chop the vegetables and herbs.
- Assemble in a bowl, add the dressing and toss before serving.
Nutrition
498 kcal
Protein 29 g
Fat 26 g
Carbs 37 g
Contains: Fish
Swaps
- The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
- Swap the oily fish for trout, mackerel or sardines in a similar portion.
- The potatoes can be swapped for 150 g of cooked buckwheat/rice or 180 g of sweet potato.
- For fewer calories, replace half the potatoes with vegetables.
- Vegetables can be swapped for any non-starchy vegetables at the same weight.