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General • Easy

Mackerel with Vegetables

1 / Portion

Contains allergens

Paprika Vitamin C (Ascorbic acid) Fish Smoke Anisakis Histamine Rye Gluten Wheat Tomato Latex-Fruit Syndrome Salicylates Birch Pollen-Related Oral Allergy Syndrome Mugwort-Celery-Spice Syndrome Iodine Olive Sulphites Vinegar

Ingredients - 7

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Red Bell Pepper

kcal: 21.5

70 x Gram

(1 g)

Protein 0.7g Fat 0.21g Carbohydrates 4.2g

Red Bell Pepper

Nutrients

Ash 0.5 g

Beta-carotene 1.5 µg

Calcium 7 mg

Carbohydrate 6 g

Chloride 10 mg

Cholesterol 1 mg

Copper 0.1 mg

Fat 0.3 g

Fiber 2.1 g

Fiber insoluble 1.6 g

Fiber soluble 0.5 g

Fructose 2.1 g

Glucose 1.8 g

Iron 0.4 mg

KJ 109 kJ

Kcal 26 kcal

Lutein + zeaxanthin 0.7 mg

Magnesium 12 mg

Manganese 0.1 mg

Omega 3 0.01 g

Omega 6 0.15 g

Phosphorus 26 mg

Potassium 210 mg

Protein 1 g

Salt 0.01 g

Selenium 0.1 µg

Sodium 4 mg

Sucrose 0.1 g

Sugar 4.2 g

Vitamin A 157 µg

Vitamin B1 (Thiamin) 0.05 mg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.3 mg

Vitamin B9 (Folate) 46 µg

Vitamin C (Ascorbic acid) 127 mg

Vitamin E 1.6 mg

Vitamin K 4.9 µg

Water 92 g

Zinc 0.2 mg

Red Bell Pepper

Smoked Mackerel

kcal: 158.4

70 x Gram

(1 g)

Protein 14.49g Fat 10.85g Carbohydrates 0.7g

Smoked Mackerel

Nutrients

Ash 2.7 g

Calcium 12 mg

Carbohydrate 1 g

Chloride 1350 mg

Cholesterol 75 mg

Copper 0.05 mg

Fat 15.5 g

Fatty monounsaturated 5.44 g

Fatty polyunsaturated 4.3 g

Fatty saturated 3.26 g

Fiber 1 g

Iodine 0.01 µg

Iron 1.6 mg

Kcal 205 kcal

Magnesium 76 mg

Manganese 0.02 mg

Omega 3 2.5 g

Phosphorus 270 mg

Potassium 314 mg

Protein 20.7 g

Salt 2.25 g

Selenium 44.1 µg

Sodium 900 mg

Sugar 1 g

Vitamin A 160 µg

Vitamin B1 (Thiamin) 0.2 mg

Vitamin B12 (Cobalamin) 13.4 µg

Vitamin B2 (Riboflavin) 0.31 mg

Vitamin B3 (Niacin) 9.1 mg

Vitamin B5 (Pantothenic acid) 0.8 mg

Vitamin B6 (Pyridoxine) 0.38 mg

Vitamin B9 (Folate) 0 µg

Vitamin D 25 µg

Vitamin E 1.7 mg

Vitamin K 0 µg

Water 61.1 g

Zinc 0.8 mg

Smoked Mackerel

Light Rye Bread

kcal: 153.7

60 x Gram

(1 g)

Protein 2.4g Fat 0.78g Carbohydrates 34.26g

Light Rye Bread

Nutrients

Acidity 4.5 g

Alanine 100 g

Alcohol 1 g

Arginine 150 g

Ash 1.6 g

Aspartic acid 150 g

Beta-Glucan 0.8 g

Betaine 50 mg

Boron 200 mg

Calcium 14 mg

Carbohydrate 57.1 g

Carotene Beta 1 mg

Chloride 700 mg

Cholesterol 1 mg

Chromium 5 µg

Citric acid 50 mg

Cobalt 0.5 µg

Copper 0.07 mg

Cystine 60 g

Fat 1.3 g

Fatty monounsaturated 0.24 g

Fatty polyunsaturated 0.55 g

Fatty saturated 0.16 g

Fatty trans 0.01 g

Fiber 4.7 g

Fiber insoluble 3.5 g

Fiber soluble 1.2 g

Fluoride 10 mg

Fructose 0.3 g

Glicemyc Index 50 µg

Glucose 0.5 g

Glutamic acid 800 g

Glutamine 400 g

Glycine 110 g

Histidine 60 g

Hydroxyproline 10 g

Inulin 0.2 g

Iodine 2.5 µg

Iron 0.8 mg

Isoleucine 90 g

KJ 1083 kJ

Kcal 259 kcal

Lactose 0.1 g

Leucine 200 g

Lignin 0.3 g

Lutein 50 µg

Lysine 100 g

Magnesium 19 mg

Malic acid 20 g

Manganese 0.52 mg

Methionine 50 g

Molybdenum 12 µg

Nickel 15 mg

Omega 3 0.05 g

Omega 6 0.5 g

Oxalic acid 15 mg

Phenylalanine 120 g

Phosphorus 68 mg

Phytosterols 25 mg

Potassium 115 mg

Proline 250 g

Protein 4 g

Quinic acid 5 g

Salt 1.14 g

Selenium 5.2 µg

Serine 140 g

Silica 10 mg

Sodium 455 mg

Starch 52 g

Sucrose 1.8 g

Sugar 2.5 g

Sugar added 0.5 g

Taurine 2 mg

Threonine 90 g

Total sugar alcohols 0.1 g

Tryptophan 40 g

Tyrosine 80 g

Valine 120 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 0.13 mg

Vitamin B12 (Cobalamin) 0.01 µg

Vitamin B2 (Riboflavin) 0.05 mg

Vitamin B3 (Niacin) 0.47 mg

Vitamin B4 (Choline) 12 mg

Vitamin B5 (Pantothenic acid) 0.25 mg

Vitamin B6 (Pyridoxine) 0.06 mg

Vitamin B7 (Biotin) 0.5 mg

Vitamin B9 (Folate) 12 µg

Vitamin D 0.1 µg

Vitamin E 0.15 mg

Vitamin K 1.2 µg

Water 35 g

Zeaxanthin 10 µg

Zinc 0.77 mg

Light Rye Bread

Tomato

kcal: 11.9

60 x Gram

(1 g)

Protein 0.54g Fat 0.12g Carbohydrates 2.16g

Tomato

Nutrients

Acidity 0.4 g

Alanine 30 g

Alcohol 1 g

Arginine 35 g

Ash 0.5 g

Aspartic acid 90 g

Beta-Cryptoxanthin 10 µg

Beta-sitosterol 6 mg

Boron 0.1 mg

Calcium 9 mg

Campesterol 0.5 g

Carbohydrate 3.6 g

Carotene Alpha 101 µg

Carotene Beta 449 mg

Chlorine 44 mg

Cholesterol 1 mg

Chromium 1 µg

Citric acid 0.4 mg

Cobalt 1 µg

Copper 0.06 mg

Cysteine 5 g

Fat 0.2 g

Fatty monounsaturated 0.02 g

Fatty polyunsaturated 0.12 g

Fatty saturated 0.05 g

Fatty trans 1 g

Fiber 1.2 g

Fiber insoluble 0.9 g

Fiber soluble 0.3 g

Fluoride 1 mg

Folate 15 µg

Fructose 1.2 g

Galactose 1 g

Glicemyc Index 38 µg

Glucose 1.3 g

Glutamic acid 146 g

Glutamine 60 g

Glycine 25 g

Histidine 15 g

Hydroxyproline 1 g

Iodine 1 µg

Iron 0.5 mg

Isoleucine 25 g

KJ 75 kJ

Kcal 18 kcal

Lactose 1 g

Leucine 40 g

Lutein + zeaxanthin 123 mg

Lycopene 2573 µg

Lysine 40 g

Magnesium 8 mg

Malic acid 0.1 g

Maltose 1 g

Manganese 0.06 mg

Methionine 10 g

Molybdenum 1 µg

Nickel 1 mg

Nitrogen 14 g

Omega 3 0.01 g

Omega 6 0.08 g

Oxalic acid 5 mg

Phenylalanine 30 g

Phosphorus 21 mg

Phytoene 3000 µg

Phytofluene 300 µg

Phytosterols 7 mg

Polyols 1 g

Potassium 282 mg

Proline 25 g

Protein 0.9 g

Salt 0.02 g

Selenium 1 µg

Serine 30 g

Silica 1 mg

Sodium 8 mg

Starch 0.1 g

Stigmasterol 0.3 g

Sucrose 0.1 g

Sugar 2.6 g

Sugar Alcohols 1 g

Sugar added 1 g

Sulfur 12 mg

Taurine 1 mg

Threonine 25 g

Total Carbohydrates 3.6 g

Total Fat 0.2 g

Total Protein 0.9 g

Tryptophan 10 g

Tyrosine 20 g

Valine 35 g

Vitamin A 107 µg

Vitamin B1 (Thiamin) 0.06 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.04 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B4 (Choline) 6.7 mg

Vitamin B5 (Pantothenic acid) 0.1 mg

Vitamin B6 (Pyridoxine) 0.15 mg

Vitamin B7 (Biotin) 1 mg

Vitamin C (Ascorbic acid) 23 mg

Vitamin D 1 µg

Vitamin E 1.22 mg

Vitamin K 7.9 µg

Water 94.5 g

Witamine B8 (Inositol) 20 mg

Zinc 0.26 mg

Tomato

Fresh Spinach 2

kcal: 10.5

50 x Gram

(1 g)

Protein 1.3g Fat 0.3g Carbohydrates 0.65g

Fresh Spinach 2

Nutrients

Alpha Linolenic Acid 0.14 g

Ash 1.9 g

Beta-sitosterol 9 mg

Calcium 100 mg

Carbohydrate 1.3 g

Carotene Beta 3304 mg

Chlorine 100 mg

Cholesterol 1 mg

Complete Protein 1 g

Copper 0.13 mg

Fat 0.6 g

Fatty monounsaturated 0.01 g

Fatty polyunsaturated 0.4 g

Fatty saturated 0.1 g

Fatty trans 1 g

Fiber 2.2 g

Fiber insoluble 1.8 g

Fiber soluble 0.4 g

Folate 94.4 µg

Fructose 0.05 g

Glicemyc Index 15 µg

Glucose 0.05 g

Glutamic acid 0.25 g

Iodine 12 µg

Iron 1.8 mg

KJ 96 kJ

Kcal 23 kcal

Linoleic Acid 0.26 g

Lutein + zeaxanthin 12198 mg

Magnesium 89 mg

Manganese 0.9 mg

Natron 69 g

Nitrate 250 mg

Oleic Acid 0.01 g

Omega 3 0.14 g

Omega 6 0.26 g

Oxalic acid 970 mg

Phosphorus 46 mg

Phytosterols 12 mg

Potassium 558 mg

Protein 2.6 g

Protein Plant 2.6 g

Salt 0.2 g

Selenium 0.4 µg

Sodium 79 mg

Starch 0.1 g

Sugar 0.1 g

Vitamin A 284 µg

Vitamin ARE 568 µg

Vitamin B1 (Thiamin) 0.07 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 0.2 mg

Vitamin B3 (Niacin) 0.62 mg

Vitamin B5 (Pantothenic acid) 0.23 mg

Vitamin B6 (Pyridoxine) 0.21 mg

Vitamin B9 (Folate) 94.4 µg

Vitamin C (Ascorbic acid) 51 mg

Vitamin D 1 µg

Vitamin E 2.03 mg

Vitamin K 590 µg

Water 91.1 g

Zinc 0.6 mg

Fresh Spinach 2

Olive Oil

kcal: 45.1

5 x Gram

(1 g)

Protein 0.05g Fat 4.98g Carbohydrates 0.01g

Olive Oil

Nutrients

Alpha Linolenic Acid 0.76 g

Beta-sitosterol 143 mg

Calcium 1 mg

Carbohydrate 0.2 g

Cholesterol 1 mg

Copper 0.07 mg

Fat 99.6 g

Fatty monounsaturated 70.12 g

Fatty polyunsaturated 10.61 g

Fatty saturated 14.86 g

Fatty trans 1 g

Fiber 1 g

Iron 0.4 mg

KJ 3700 kJ

Kcal 884 kcal

Linoleic Acid 9.77 g

Magnesium 1 mg

Oleic Acid 70 g

Omega 3 0.76 g

Omega 6 9.77 g

Palmitic Acid 13.5 g

Phosphorus 1 mg

Phytosterols 220 mg

Potassium 1 mg

Protein 1 g

Salt 0.1 g

Sodium 1 mg

Stearic Acid 2.3 g

Sugar 1 g

Vitamin A 1 µg

Vitamin B1 (Thiamin) 1 mg

Vitamin B12 (Cobalamin) 1 µg

Vitamin B2 (Riboflavin) 1 mg

Vitamin B3 (Niacin) 1 mg

Vitamin B6 (Pyridoxine) 1 mg

Vitamin B9 (Folate) 1 µg

Vitamin C (Ascorbic acid) 1 mg

Vitamin D 1 µg

Vitamin E 11.95 mg

Vitamin K 60.2 µg

Water 0.1 g

Zinc 0.06 mg

Olive Oil

Balsamic Vinegar 2

kcal: 3.4

3 x Gram

(1 g)

Protein 0.02g Fat 0.03g Carbohydrates 0.77g

Balsamic Vinegar 2

Nutrients

Acidity 6 g

Ash 0.5 g

Calcium 18 mg

Carbohydrate 25.8 g

Chloride 18 mg

Copper 0.01 mg

Fat 1 g

Fiber 1 g

Iron 1 mg

Kcal 105 kcal

Magnesium 12 mg

Manganese 0.15 mg

Natron 27 g

Phosphorus 24 mg

Potassium 112 mg

Protein 0.7 g

Salt 0.1 g

Sodium 0.1 mg

Sugar 19.1 g

Vitamin ARE 1 µg

Vitamin B2 (Riboflavin) 0.01 mg

Vitamin B3 (Niacin) 0.1 mg

Vitamin B5 (Pantothenic acid) 0.07 mg

Vitamin B6 (Pyridoxine) 1.71 mg

Vitamin B9 (Folate) 5.5 µg

Vitamin C (Ascorbic acid) 0.5 mg

Vitamin K 160 µg

Water 70.3 g

Zinc 0.1 mg

Balsamic Vinegar 2

404 kcal

Protein 19.5g

Fat 17.27g

Carbs 42.75g

Fiber 0g

Recipe preparation steps

Z makreli usuwamy ości i kroimy w kostkę. Warzywa kroimy i mieszamy z makrelą. Całość polewamy octem i oliwą, podajemy z chlebem.

Nutrients

Detailed Nutrient List

Name	All Portions	Single Portion
Acidity	3.12 g	3.12 g
Alanine	78 g	78 g
Alcohol	1.2 g	1.2 g
Alpha Linolenic Acid	0.11 g	0.11 g
Arginine	111 g	111 g
Ash	4.47 g	4.47 g
Aspartic acid	144 g	144 g
Beta-Cryptoxanthin	6 µg	6 µg
Beta-Glucan	0.48 g	0.48 g
Beta-carotene	1.05 µg	1.05 µg
Beta-sitosterol	15.25 mg	15.25 mg
Betaine	30 mg	30 mg
Boron	120.06 mg	120.06 mg
Calcium	77.69 mg	77.69 mg
Campesterol	0.3 g	0.3 g
Carbohydrate	42.75 g	42.75 g
Carotene Alpha	60.6 µg	60.6 µg
Carotene Beta	1922 mg	1922 mg
Chloride	1372.54 mg	1372.54 mg
Chlorine	76.4 mg	76.4 mg
Cholesterol	54.95 mg	54.95 mg
Chromium	3.6 µg	3.6 µg
Citric acid	30.24 mg	30.24 mg
Cobalt	0.9 µg	0.9 µg
Complete Protein	0.5 g	0.5 g
Copper	0.26 mg	0.26 mg
Cysteine	3 g	3 g
Cystine	36 g	36 g
Fat	17.27 g	17.27 g
Fatty monounsaturated	7.48 g	7.48 g
Fatty polyunsaturated	4.14 g	4.14 g
Fatty saturated	3.2 g	3.2 g
Fatty trans	1.16 g	1.16 g
Fiber	6.89 g	6.89 g
Fiber insoluble	4.66 g	4.66 g
Fiber soluble	1.45 g	1.45 g
Fluoride	6.6 mg	6.6 mg
Folate	56.2 µg	56.2 µg
Fructose	2.4 g	2.4 g
Galactose	0.6 g	0.6 g
Glicemyc Index	60.3 µg	60.3 µg
Glucose	2.37 g	2.37 g
Glutamic acid	567.73 g	567.73 g
Glutamine	276 g	276 g
Glycine	81 g	81 g
Histidine	45 g	45 g
Hydroxyproline	6.6 g	6.6 g
Inulin	0.12 g	0.12 g
Iodine	8.11 µg	8.11 µg
Iron	3.13 mg	3.13 mg
Isoleucine	69 g	69 g
Lactose	0.66 g	0.66 g
Leucine	144 g	144 g
Lignin	0.18 g	0.18 g
Linoleic Acid	0.62 g	0.62 g
Lutein	30 µg	30 µg
Lutein + zeaxanthin	6173.29 mg	6173.29 mg
Lycopene	1543.8 µg	1543.8 µg
Lysine	84 g	84 g
Magnesium	122.71 mg	122.71 mg
Malic acid	12.06 g	12.06 g
Maltose	0.6 g	0.6 g
Manganese	0.88 mg	0.88 mg
Methionine	36 g	36 g
Molybdenum	7.8 µg	7.8 µg
Natron	35.31 g	35.31 g
Nickel	9.6 mg	9.6 mg
Nitrate	125 mg	125 mg
Nitrogen	8.4 g	8.4 g
Oleic Acid	3.51 g	3.51 g
Omega 3	1.91 g	1.91 g
Omega 6	1.08 g	1.08 g
Oxalic acid	497 mg	497 mg
Palmitic Acid	0.68 g	0.68 g
Phenylalanine	90 g	90 g
Phosphorus	284.37 mg	284.37 mg
Phytoene	1800 µg	1800 µg
Phytofluene	180 µg	180 µg
Phytosterols	36.2 mg	36.2 mg
Polyols	0.6 g	0.6 g
Potassium	887.41 mg	887.41 mg
Proline	165 g	165 g
Protein	19.5 g	19.5 g
Protein Plant	1.3 g	1.3 g
Quinic acid	3 g	3 g
Salt	2.39 g	2.39 g
Selenium	34.86 µg	34.86 µg
Serine	102 g	102 g
Silica	6.6 mg	6.6 mg
Sodium	950.15 mg	950.15 mg
Starch	31.31 g	31.31 g
Stearic Acid	0.12 g	0.12 g
Stigmasterol	0.18 g	0.18 g
Sucrose	1.21 g	1.21 g
Sugar	7.37 g	7.37 g
Sugar Alcohols	0.6 g	0.6 g
Sugar added	0.9 g	0.9 g
Sulfur	7.2 mg	7.2 mg
Taurine	1.8 mg	1.8 mg
Threonine	69 g	69 g
Total Carbohydrates	2.16 g	2.16 g
Total Fat	0.12 g	0.12 g
Total Protein	0.54 g	0.54 g
Total sugar alcohols	0.06 g	0.06 g
Tryptophan	30 g	30 g
Tyrosine	60 g	60 g
Valine	93 g	93 g
Vitamin A	428.75 µg	428.75 µg
Vitamin ARE	284.03 µg	284.03 µg
Vitamin B1 (Thiamin)	0.39 mg	0.39 mg
Vitamin B12 (Cobalamin)	10.54 µg	10.54 µg
Vitamin B2 (Riboflavin)	0.46 mg	0.46 mg
Vitamin B3 (Niacin)	8.31 mg	8.31 mg
Vitamin B4 (Choline)	11.22 mg	11.22 mg
Vitamin B5 (Pantothenic acid)	0.96 mg	0.96 mg
Vitamin B6 (Pyridoxine)	0.82 mg	0.82 mg
Vitamin B7 (Biotin)	0.9 mg	0.9 mg
Vitamin B9 (Folate)	86.82 µg	86.82 µg
Vitamin C (Ascorbic acid)	128.27 mg	128.27 mg
Vitamin D	18.71 µg	18.71 µg
Vitamin E	4.75 mg	4.75 mg
Vitamin K	311.7 µg	311.7 µg
Water	232.54 g	232.54 g
Witamine B8 (Inositol)	12 mg	12 mg
Zeaxanthin	6 µg	6 µg
Zinc	1.62 mg	1.62 mg

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Mackerel with Vegetables

Contains allergens

Ingredients - 7

Red Bell Pepper

Nutrients

Smoked Mackerel

Nutrients

Light Rye Bread

Nutrients

Tomato

Nutrients

Fresh Spinach 2

Nutrients

Olive Oil

Nutrients

Balsamic Vinegar 2

Nutrients

Recipe preparation steps

Nutrients

Detailed Nutrient List

Related Recipes

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