FRIED MACKEREL & TOFU

Ayam Brand™ Recipes & Video finder

FRIED MACKEREL IN BLACK BEANS TOFU

Serves 1

mackerel-black-bean

INGREDIENTS

2 tablespoons oil
2 cloves garlic, sliced thinly
1 tube of egg tofu, cut into thick slices
1 tbsp AYAM™ Light Soya Sauce
salt & pepper to taste
1 can Ayam Brand™ Fried Mackerel in Black Beans 150g

frying

Heat up the oil in a pan and fry the garlic until crisp.Set aside.

Next pan fry the slices of egg tofu until light golden on both sides: just light golden, not dark brown. Remove them from the pan and place straight on serving plate.

Just stir fry the mackerel and black beans for awhile until it is hot, because it has already been stir fried! Add a bit of pepper and some Soya sauce to taste.

presentation

Pour the mackerel black beans on top of the tofu and garnish with fried garlic.

NUTRITION SUMMARY

Nutrient		Value per serving (292g)	%RDI*
Total Calories	(kcal)	484
Carbohydrates	(g)	8	2.79
Protein	(g)	32	64
Total fats	(g)	35	54
Saturated fats	(g)	4.45	22.26
Cholesterol	(mg)	38	12.75
Dietary fiber	(g)	4.67	18.68
Iron	(mg)	2.75	15.28
Selenium	(mcg)	0.43	0.61
Calcium	(mg)	457	45.7
Sodium	(mg)	460	19

* Based on a 2000 kcal diet

Comments: This recipe with tofu is packed with protein, specifically soy protein, as well as numerous other nutrients like calcium, iron, selenium etc necessary for good health. Furthermore, this recipe contributes about 200mg of omega 3 fatty acid from Mackerel fish as well as tofu added in the recipe that has a broad array of health - improve the ratio of good HDL to bad LDL cholesterol, prevents cholesterol from clogging arteries.