Rundown
Maggi

  • Total

    43

  • difficulty

    Easy

Mackerel Rundung

Not included in the recipe

Ingredients

Portions: 8

  • 1 Pound Salt Mackerel Fish soaked overnight
  • 2 Tablespoons Vegetable Oil
  • 1/2 Cup Onions chopped
  • 1/2 Cup Tomato chopped
  • 1 1/2 Tablespoon Thyme
  • 1 Teaspoon Pimento Seeds crushed
  • 1 Unit Scotch Bonnet Pepper minced
  • 1 Cup MAGGI® Liquid Coconut Milk
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Instructions

  • 1.Boil salt mackerel for 20 minutes in unsalted water. Drain and allow to slightly cool before carefully removing the meat and flesh from the bones, lightly flake. Set aside until ready for use.
  • 2.Heat a sauté pot over medium-high heat before adding vegetable oil. Sauté onions, tomato, thyme, pimento seeds and scotch bonnet pepper for 5 minutes.
  • 3.Add boiled and flaked mackerel, add Liquid Coconut Milk, simmer over medium-low heat for 15 minutes. Serve Hot with Coconut Milk steamed bammies, and green banana.

Related Recipes

Carbohydrates 2.3 g
Energy 257.1 kcal
Fats 22.5 g
Fiber 0.7 g
Protein 11.3 g
Saturated Fats 4.4 g
Sodium 2524.5 mg
Sugars 0.4 g

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A balanced menu provides a variety of food groups and key nutrients.

MyMenu IQ™ generates a nutritional score, considering the energy content and the nutrients in the menu, and their contribution towards achieving nutritional recommendations as based on a 2,000 kcal daily diet for an average adult.
 
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Room for Balance Improvement (0 - 44)

This menu has room to improve its nutritional balance to help you meet dietary and nutritional recommendations.

Great Balance (70 - 100)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

Good Balance (45 - 69)

This menu has great nutritional balance, providing a good variety of food groups and key nutrients.

What is the energy content breakdown?

79 22.4g / 79%
3 2.3g / 3%
18 11.3g / 18%
12 257g / 12%

The energy content breakdown shows the amount of the macronutrients (i.e. carbohydrate, protein and fat) contained in one serving of the recipe and their relative contribution (in %) to the total energy content of the serving.

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