Baked Scottish Mackerel

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.

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Nutrient	Quantity
Total fats	17.9914 g
Protein	39.596 g
Carbohydrates	124.8536 g
Energy	537.54 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.2522 g
Water	53.529 g
Aspartic acid	3.6274 g
Calcium, Ca	141.76 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.009 g
Lutein + zeaxanthin	589.9 g
Fiber, total dietary	28.952 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.011 g
Fatty acids, total saturated 22:0	0.002 g
Niacin	1.8374 mg
Vitamin A, RAE	81.2 g
Fatty acids, total trans-polyenoic	0.006 g
Arginine	2.8145 g
Riboflavin	0.6481 mg
Fatty acids, total trans-polyenoic 22:4	0.0065 g
Tocopherol, beta	0.1554 mg
Fatty acids, total polyunsaturated 15:0	0.004 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.018 g
Fatty acids, total saturated 20:1	0.0135 g
Glutamic acid	7.8827 g
Sodium, Na	81.24 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1274 g
Total lipid (fat)	17.9914 g
Manganese, Mn	10.5984 mg
Proline	2.1022 g
Fatty acids, total saturated 16:0	3.2397 g
Fatty acids, total polyunsaturated 16:1 t	0.0015 g
Fatty acids, total saturated 8:0	0.002 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.7655 g
Choline, total	210.036 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.006 g
Fatty acids, total polyunsaturated 18:1 t	0.0115 g
Sugars, total	2.911 g
Serine	2.1587 g
Fatty acids, total saturated 10:0	0.003 g
Fatty acids, total saturated 18:0	0.5404 g
Fatty acids, total saturated 20:4 undifferentiated	0.0961 g
Vitamin B-6	0.4 mg
Selenium, Se	100.998 g
Ash	6.0112 g
Vitamin D	41 IU
Fatty acids, total saturated 18:1 undifferentiated	6.149 g
Pantothenic acid	3.5752 mg
Phenylalanine	2.047 g
Copper, Cu	0.8036 mg
Betaine	36.998 mg
Thiamin	2.2244 mg
Retinol	81.2 g
Methionine	0.8198 g
Iron, Fe	11.1018 mg
Carbohydrate, by difference	124.8536 g
Phosphorus, P	1486.12 mg
Folate, total	121.86 g
Dihydrophylloquinone	0.05 g
Tocopherol, gamma	0.25 mg
Fatty acids, total saturated 4:0	0.002 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.0009 g
Alanine	2.0069 g
Cholesterol	188 mg
Valine	2.2413 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0115 g
Fatty acids, total saturated 18:2 undifferentiated	5.7514 g
Glycine	1.9964 g
Glucose (dextrose)	0.185 g
Fatty acids, total saturated 14:0	0.0467 g
Zinc, Zn	6.5318 mg
Isoleucine	1.5913 g
Tocopherol, delta	0.218 mg
Fatty acids, total saturated 12:0	0.0489 g
Fatty acids, total polyunsaturated	6.1624 g
Fatty acids, total saturated 14:1	0.0035 g
Tocotrienol, gamma	0.005 mg
Fatty acids, total polyunsaturated 17:1	0.006 g
Leucine	3.1261 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.006 g
Tocotrienol, alpha	4.1848 mg
Vitamin A, IU	274 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.004 g
Folate, DFE	121.86 g
Tryptophan	0.7133 g
Fatty acids, total polyunsaturated 16:1 c	0.099 g
Fatty acids, total polyunsaturated 18:1 c	1.694 g
Fatty acids, total saturated 20:0	0.0015 g
Tocotrienol, beta	0.1504 mg
Tyrosine	1.5053 g
Vitamin B-12	0.485 g
Vitamin K (phylloquinone)	6.17 g
Fatty acids, total saturated	4.0647 g
Histidine	0.9253 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.006 g
Fatty acids, total monounsaturated	6.2994 g
Threonine	1.2218 g
Folate, food	121.86 g
Fatty acids, total polyunsaturated 17:0	0.011 g
Vitamin D (D2 + D3)	1 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0005 g
Cryptoxanthin, beta	4.5 g
Vitamin D3 (cholecalciferol)	1 g
Vitamin E (alpha-tocopherol)	2.4438 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.0303 g
Fatty acids, total trans	0.019 g
Fatty acids, total trans-monoenoic	0.013 g
Magnesium, Mg	448.6 mg
Lysine	1.8848 g
Potassium, K	1142.28 mg
Cystine	1.2189 g
Fluoride, F	0.55 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Egg	1	71.5	0.36	4.755
oat	2 cups	462.48	124.4936	13.2164
mackerel fillet	4	3.56	0	0.02
brown linseed	1 cup	3.56	0	0.02