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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:
15 oz can of mackerel, drained
5 TBS whole grain cracker crumbs
3 egg whites
3 TBS finely minced onion
3 cloves garlic, chopped
3 TBS chopped walnuts
1 tsp horseradish
salt and pepper to taste
2 red bell peppers, sliced thin
1 medium sized onion cut in half and sliced
4 cloves garlic, sliced
3 TBS vegetable stock
salt and pepper to taste

Sauce
3 TBS chopped parsley
3 tsp horseradish
3 TBS fresh lemon juice
2 tsp prepared mustard
salt and pepper to taste


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:

Healthy Cooking Tips:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. Read more about our Food and Recipe Rating System.

 

Mackerel Patties with Red Bell Peppers
1.00 serving
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 67.6 4.8 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
sodium 493.61 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

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