Beans, mackerel and onion salad - a cheap and quick Italian classic... almost
Beans, mackerel and onion salad - a cheap and quick Italian classic... almost
  • prep: 20 min
  • cook: 0 hr
  • total: 20 min
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  • servings:
  • Summary

    Beans mackerel onion salad - a cheap and quick Italian classic super quick, super easy, super cheap, full of many good things for your body and health!

    Ingredients

    • 400 g canned red beans or pinto beans
    • 1 small red or white onion
    • 250 g canned mackerel
    • extra virgin olive oil
    • salt
    • pepper
    • fresh parsley finely chopped

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 4
    • Amount Per Serving
    • Calories: 213 % Daily Value *
    • Total Fat: 9 g 13.35%
    • Saturated Fat: 2 g 10.18%
    • Trans Fat: 0 g %
    • Cholesterol: 44 mg 14.58%
    • Sodium: 356 mg 14.84%
    • Calcium: 38 mg 3.83%
    • Potassium: 196 mg 5.61%
    • Magnesium: 0 mg 0%
    • Iron: 2 mg 13.28%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 15 g %
    • Dietary Fiber: 5 g 18.46%
    • Sugar: 0 g
    • Protein: 16 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 2 g
    • Omega 6 Fatty Acid: 0 g
    • Vitamin A 3.63%
    • Vitamin C 1.95%
    • Vitamin D 100.47%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat1
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat2
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total0 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total3 oz-eq

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