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Baked Scottish Mackerel

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)39.596
Energy (kCal)537.54
Carbohydrates (g)124.8536
Total fats (g)17.9914
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Remove any bones from mackerel fillets, tweezers help. | 2. Mix the oats (larger flakes work best) and linseeds thoroughly in a bowl that you can dip the mackerel fillets into. | 3. Beat the egg, and dredge the mackerel through to coat. | 4. Dredge the egg coated mackerel fillets through the oat/seed mix to coat evenly. | 5. Lay skin side down on a baking tray (pre-oiled or non-stick). | 6. Bake in a pre-heated oven at 220C for 10-15 minutes, until the fish are just cooked through, and the oats/seeds slightly crunchy. | 7. Serve. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    mackerel fillet 4 3.56 0.0 0.792 0.02
    oat 2 cups 462.48 124.4936 32.524 13.2164
    brown linseed 1 cup 3.56 0.0 0.792 0.02
    egg 1 71.5 0.36 6.28 4.755

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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