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Mackerel Patties with Red Bell Peppers

Mackerel is usually a strong tasting fish that people shy away from. However this recipe with canned mackerel combined with horseradish makes a milder tasting patty. It is quick, easy, has more omega 3 and calcium than canned salmon, and quite delicious.

Prep and Cook Time: 30 minutes

Ingredients:

Directions:

  1. Flake mackerel with their bones into a bowl. Add cracker crumbs, egg whites, onion, garlic, walnuts, horseradish, salt and pepper. Mix with hands and form into 4 patties.
  2. Slice bell peppers, onion and garlic. Healthy Sauté over medium low heat in a medium sauté pan for about 5 minutes stirring frequently. Add vegetable stock and simmer for another 5 minutes. Season with salt and pepper to taste.
  3. Broil mackerel patties on high in baking dish with rack in middle of the oven for about 5 minutes on each side.
  4. While broiling patties, mix together chopped parsley, horseradish, lemon juice, mustard, salt and pepper. Serve patties topped with parsley sauce and bell peppers.

    Serves 4

    For optimum flavor and nutrition serve with:


Nutritional Profile

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Mackerel Patties with Red Bell Peppers is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Mackerel Patties with Red Bell Peppers
1.00 serving
246.84 grams
254.44 calories
Nutrient Amount %DV Nutrient
Density
World's Healthiest
Foods Rating
vitamin C 128.08 mg 213.5 15.1 excellent
vitamin B12 (cobalamin) 6.31 mcg 105.2 7.4 excellent
tryptophan 0.30 g 93.8 6.6 excellent
vitamin A 3935.81 IU 78.7 5.6 excellent
omega 3 fatty acids 1.69 g 70.4 5.0 very good
selenium 40.57 mcg 58.0 4.1 very good
vitamin D 227.43 IU 56.9 4.0 very good
protein 26.39 g 52.8 3.7 very good
phosphorus 346.62 mg 34.7 2.5 good
vitamin B3 (niacin) 6.40 mg 32.0 2.3 good
manganese 0.54 mg 27.0 1.9 good
calcium 259.74 mg 26.0 1.8 good
vitamin B6 (pyridoxine) 0.50 mg 25.0 1.8 good
vitamin B2 (riboflavin) 0.35 mg 20.6 1.5 good
World's Healthiest
Foods Rating
Rule
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Mackerel Patties with Red Bell Peppers