The “food” for skin and hair
The beauty of our hair and our skin fades away with the summer. The diet can help especially if we choose vitamin F (linoleic acid and alpha-linolenic acid) sources food.
Vitamin F is sensitive to heat and light, and food containing it should therefore be consumed preferably fresh or in any case after a short cooking time and at a not very high temperature.
Mackerel rolls with walnut cream
Today we have thought for you, a recipe based on blue fish, mackerel and walnuts, cheap foods and valuable sources of vitamin F.
Recipe
Ingredients (2 people)
- 2 filleted mackerel (4 fillets) 250 g
- 6 walnut kernels 20 g
- 1 tablespoon of Extra Virgin Olive oil 20 g
- 2 Sammarzano tomatoes 100 g
- parsley 10 g
- Wholemeal breadcrumbs 50 g
- Chia seeds 20 g
- Salt to taste
Method:
Blend the walnut kernels with the parsley, the skinless tomatoes and a little bit of salt. Add 40 g of breadcrumbs and if the mixture is too stiff, add a little water.
Dispose the mackerel fillets on a chopping board resting on the skin side and distribute the cream previously obtained on the fillet. Roll up the fillets and place them in a baking dish, next to each other.
Sprinkle with the remaining breadcrumbs and the chia seeds, season with oil and bake at 120 ° C for 20 minutes.
Nutritional values per recipe and per person:
| Kcal | Protein g |
Carbs g |
Sugar g |
Fats g |
Saturated g |
Mono- unsaturated g |
Poli- Unsaturated g |
Fibers g |
|
| Mackerel | 327,5 | 48,2 | 15,7 | 4,5 | 3,8 | 4,3 | |||
| Walnut | 130,8 | 3,0 | 2,74 | 0,52 | 13,0 | 1,2 | 1,8 | 9,4 | 1,34 |
| Evo oil | 176,8 | 20 | 2,76 | 14,6 | 2,1 | ||||
| Tomatoes | 18 | 0,88 | 3,89 | 2,63 | 0,2 | 0,028 | 0,031 | 0,083 | 1,2 |
| Parsley | 3,6 | 0.29 | 0,63 | 0,085 | 0,079 | 0,013 | 0,029 | 0,012 | 0,33 |
| Integral breadcrumbs | 123,5 | 6,5 | 20,64 | 2,78 | 1,67 | 0,37 | 0,8 | 0,3 | 3,4 |
| Chia seeds | 97,2 | 3,30 | 8,40 | 6,14 | 0,66 | 0,46 | 4,73 | 6,88 | |
| Total for recipe | 877,4 | 62,17 | 36,03 | 6,0 | 56,8 | 9,53 | 21,52 | 20,9 | 13,15 |
| Total per person | 438,7 | 31,08 | 18,0 | 3,0 | 28,4 | 4,77 | 10,76 | 10,45 | 9,71 |
Article by:
Dr.ssa Nicoletta Bocchino – Nutrizionist
The diet advises, written in the article, are not intended to be a substitute for a personal nutrition plan and should be adapted to specific cases.
Photo: 123RF Archivio Fotografico: 96777253 ©Sergiy Tryapitsyn /123rf.com | 21425477 ©arvebettum /123rf.com
