Macadamia-crusted mackerel with Hasselback potatoes

Hero ingredient: Mackerel

Serves 4

Heart & Stroke Foundation Nutrient Analysis

Per Serving: 410 g

Sodium

536 mg
moderate

Is necessary in small amounts to help regulate fluid balance, support nerve function, and facilitate muscle contractions.

Needs to be less than or equal 120 mg/100 g to be low, 120-600 mg to be moderate and >600 mg to be high.

Magnesium

186 mg
50% (high in)

Is a key mineral that supports muscle and nerve function, helps regulate blood sugar levels, and aids in energy production. It's also important for a healthy immune system and strong bones

Needs to provide 15% of 375 mg (375 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Calcium

167 mg
21% (source of)

Calcium is vital for our bodies because it helps build and maintain strong bones and teeth. It also supports muscle function, nerve transmission, and cardiovascular health.

Needs to provide 15% of 800 mg (800 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Potassium

1767 mg
88% (high in)

Potassium is essential for maintaining fluid balance, muscle contractions, and nerve signals in the body. It also helps lower blood pressure and reduce the risk of strokes.

Needs to provide 15% of 2000 mg (2000 mg is the NRV) in order to be a source of and 30% or more of the NRV to be high in.

Classification of Micronutrients

Legend

  • High in: Provides 30% or more of the recommended Nutrient Reference Value (NRV)
  • Source of: Provides 15% – 30% of the recommended Nutrient Reference Value (NRV)

Hero ingredient: Mackerel

Nutrient Analysis
Ingredients
Method

Developed by

About Heleen Meyer

Ingredients

Potatoes

  • 400 g baby potatoes in the skin
  • 3 tbsp olive or avocado oil
  • ½ tsp salt
  • black pepper to taste
  • 2 tbsp fresh thyme leaves

Fish

  • 30-35 (50 g) raw, unsalted cashews, coarsely chopped
  • 15-20 (50 g) raw, unsalted macadamias, coarsely chopped
  • juice and finely grated rind of 1 lemon
  • 100 ml chopped fresh Italian parsley
  • 750 g – 1 kg fresh mackerel, salmon, or any other firm line fish, filleted
  • 1 tbsp olive or avocado oil

Method

Potatoes

  1. Preheat the oven to 180°C.
  2. Hasselback-style potatoes are prepared by cutting thin slices into potatoes without slicing all the way through. Tip to make the cutting easier: Place two wooden kebab sticks or chopsticks on either side of a potato. Cut through the potato until the blade of the knife just touches the sticks. This method helps keep the potatoes together, without the knife going right through them.
  3. Thinly slice each potato, place potatoes on a baking tray and drizzle with oil. Season with salt and pepper and sprinkle with thyme. Roast for 30-35 minutes or until almost cooked.

Fish

  1. Meanwhile, mix the nuts, lemon rind and juice, and parsley. Season with pepper.
  2. Increase the oven temperature to 230°C. Line a large baking tray with baking paper or use an oven dish. Lightly brush the tray or dish with some of the oil.
  3. Place the fish on the baking tray or oven dish (see tip). Lightly brush the fish with the remaining oil. Divide the nut mixture between the fillets and press down to form a crust. Place the fish in the oven with the potatoes.
  4. Roast for 7-10 minutes or until the nuts are just golden brown and the fish is cooked, but not dry. Cooking times will depend on the thickness of the fillets. If necessary, continue roasting the potatoes until golden brown and cooked.
  5. Serve fish with potatoes, fresh lemon wedges and a simple salad.

Tip: The size and thickness of fresh fish fillets vary. Fold the thinnest tail part of each fillet underneath the thicker part of the fillet, to have an evenly thick portion to roast.

You can impact your health through simple lifestyle changes.

Sign up for two exclusive newsletters a year to keep you on track!

We are legally bound not to share your personal details and we will not send you promotional material. Let us support you on your journey to better health.

"*" indicates required fields

Classification Of Micronutrients

The DASH diet needs to be low in sodium and high in calcium, potassium and magnesium. The Nutrient Reference Value is the daily amount of the vitamin or mineral that the average healthy person needs to prevent deficiency.

  • Calcium: 800 mg (NRV)
  • Magnesium: 375 mg (NRV)
  • Potassium: 2000 mg (NRV)
  • Sodium (salt): Needs to be </= 120mg/100g to be considered low