| 4 (340.2g) (12-oz/350-g) mackerel (cleaned and trimmed) | 3 tablespoons (120g) (40 g) butter | 1 teaspoon (4.2g) sugar | 1 teaspoon (5g) English mustard powder | 1 teaspoon (1.8g) cayenne pepper | 1 teaspoon (2.3g) paprika | 1 teaspoon (1.7g) ground coriander | 2 tablespoons (29.4g) red wine vinegar | 1 teaspoon (2.3g) freshly ground black pepper | 2 teaspoons (12.3g) salt | (0g) - optional MINT AND TOMATO SALAD: | 8 oz (226.8g) (225 g) small vine-ripened tomatoes (sliced) | 1 small (70g) onion (halved and very thinly sliced) | 1 tablespoon (1.6g) chopped mint | 1 tablespoon (15.4g) lemon juice | Total | 1 serving | |
| Ash (g) | 4.3 | 2.5 | 0 | 0.2 | 0.1 | 0.2 | 0.1 | 0.1 | 0.1 | 12.2 | n/a | 28.6 | 0.2 | 0 | 0 | 48.7 | 12.2 |
| Calcium (mg) | 37.4 | 28.8 | 0 | 2.9 | 2.6 | 5.2 | 11.8 | 2.4 | 10.2 | 2.9 | n/a | 249.5 | 16.1 | 3.9 | 0.9 | 374.7 | 93.7 |
| Calories (kcal) | 472.9 | 860.4 | 16.3 | 3.4 | 5.6 | 6.4 | 5 | 25 | 5.8 | 0 | n/a | 585.2 | 28 | 1.1 | 3.4 | 2018.3 | 504.6 |
| Carbohydrates (g) | 0 | 0.1 | 4.2 | 0.3 | 1 | 1.2 | 0.9 | 0.8 | 1.5 | 0 | n/a | 126.5 | 6.5 | 0.2 | 1.1 | 144.2 | 36.1 |
| Carotene, alpha (mcg) | 0 | 0 | 0 | 0 | 0 | 13.5 | 0 | 0 | 0.3 | 0 | n/a | 0 | 0 | 0 | 0 | 13.7 | 3.4 |
| Carotene, beta (mcg) | 0 | 189.6 | 0 | 1.5 | 385.5 | 592.4 | 0 | 0.3 | 7.1 | 0 | n/a | 1188.5 | 0.7 | 0 | 0.2 | 2365.7 | 591.4 |
| Cholesterol (mg) | 258.6 | 258 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 516.6 | 129.1 |
| Choline (mg) | 171.8 | 22.6 | 0 | 1.1 | 0.9 | 1.2 | 0 | 1.7 | 0.3 | 0 | n/a | 237.2 | 4.3 | 0 | 0.8 | 441.8 | 110.5 |
| Copper (mg) | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 3.2 | 0 | 0 | 0 | 3.5 | 0.9 |
| Cryptoxanthin, beta (mcg) | 0 | 0 | 0 | 1.3 | 110.3 | 140.1 | 0 | 0 | 0.6 | 0 | n/a | 0 | 0 | 0 | 0.6 | 252.9 | 63.2 |
| Dietary Fiber (g) | 0 | 0 | 0 | 0.2 | 0.5 | 0.8 | 0.7 | 0 | 0.6 | 0 | n/a | 27.9 | 1.2 | 0.1 | 0 | 32 | 8 |
| Folate (mcg) | 3.4 | 3.6 | 0 | 0.4 | 1.9 | 1.1 | 0 | 0.3 | 0.4 | 0 | n/a | 154.2 | 13.3 | 1.8 | 3.1 | 183.5 | 45.9 |
| Folic acid (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 0 | 0 |
| Iron (mg) | 1.5 | 0 | 0 | 0.1 | 0.1 | 0.5 | 0.3 | 0.1 | 0.2 | 0 | n/a | 20.6 | 0.1 | 0.1 | 0 | 23.7 | 5.9 |
| Lycopene (mcg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.5 | 0 | n/a | 104113.1 | 0 | 0 | 0 | 104113.5 | 26028.4 |
| Lutein + Zeaxanthin (mcg) | 0 | 0 | 0 | 0.9 | 232.2 | 429 | 0 | 1.8 | 10.4 | 0 | n/a | 3218.5 | 2.8 | 0 | 2.3 | 3897.9 | 974.5 |
| Magnesium (mg) | 112.3 | 2.4 | 0 | 2.5 | 2.7 | 4 | 5.5 | 3.5 | 3.9 | 0.1 | n/a | 440 | 7 | 1.3 | 0.9 | 586.1 | 146.5 |
| Manganese (mg) | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0.3 | 0 | n/a | 4.2 | 0.1 | 0 | 0 | 4.8 | 1.2 |
| Monounsaturated Fat (g) | 5.2 | 25.2 | 0 | 0.1 | 0 | 0 | 0.2 | 0 | 0 | 0 | n/a | 1.1 | 0 | 0 | 0 | 32 | 8 |
| Niacin (mg) | 7.8 | 0.1 | 0 | 0 | 0.2 | 0.2 | 0 | 0.1 | 0 | 0 | n/a | 20.5 | 0.1 | 0 | 0 | 29.1 | 7.3 |
| Pantothenic acid (mg) | 2.6 | 0.1 | 0 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | n/a | 4.7 | 0.1 | 0 | 0 | 7.6 | 1.9 |
| Phosphorus (mg) | 697.5 | 28.8 | 0 | 5.3 | 5.2 | 7.1 | 6.8 | 6.8 | 3.6 | 0 | n/a | 807.5 | 20.3 | 1.2 | 1.2 | 1591.2 | 397.8 |
| Polyunsaturated Fat (g) | 5.9 | 3.7 | 0 | 0 | 0.1 | 0.2 | 0 | 0 | 0 | 0 | n/a | 2.5 | 0 | 0 | 0 | 12.5 | 3.1 |
| Potassium (mg) | 1517.4 | 28.8 | 0.1 | 6.9 | 35.5 | 51.6 | 21.1 | 37.3 | 30.5 | 1 | n/a | 7773 | 102.2 | 9.1 | 15.8 | 9630.4 | 2407.6 |
| Protein (g) | 65.6 | 1 | 0 | 0.2 | 0.2 | 0.3 | 0.2 | 0 | 0.2 | 0 | n/a | 32 | 0.8 | 0.1 | 0.1 | 100.8 | 25.2 |
| Retinol (mcg) | 132.7 | 805.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 937.9 | 234.5 |
| Riboflavin (mg) | 0.6 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 1.1 | 0 | 0 | 0 | 1.8 | 0.5 |
| Saturated Fat (g) | 6.2 | 61.6 | 0 | 0 | 0.1 | 0 | 0 | 0 | 0 | 0 | n/a | 1 | 0 | 0 | 0 | 69 | 17.3 |
| Selenium (mcg) | 124.2 | 1.2 | 0 | 1.6 | 0.2 | 0.1 | 0.4 | 0.1 | 0.1 | 0 | n/a | 12.5 | 0.4 | 0 | 0 | 140.8 | 35.2 |
| Sodium (mg) | 200.7 | 856.8 | 0 | 56.8 | 0.5 | 1.5 | 0.6 | 1.2 | 0.5 | 4753.3 | n/a | 4751.8 | 2.8 | 0.5 | 0.2 | 10627.1 | 2656.8 |
| Sugar (g) | 0 | 0.1 | 4.2 | 0 | 0.2 | 0.2 | 0 | 0.2 | 0 | 0 | n/a | 85.3 | 3 | 0 | 0.4 | 93.5 | 23.4 |
| Thiamin (mg) | 0.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 1.2 | 0 | 0 | 0 | 1.7 | 0.4 |
| Total Fat (g) | 21.4 | 97.3 | 0 | 0.2 | 0.3 | 0.3 | 0.3 | 0 | 0.1 | 0 | n/a | 6.7 | 0.1 | 0 | 0 | 126.8 | 31.7 |
| Vitamin A (IU) | 442.3 | 2998.8 | 0 | 3.6 | 734.4 | 1115.3 | 0 | 0.6 | 12.6 | 0 | n/a | 1982.4 | 1.4 | 68 | 0.9 | 7360.1 | 1840 |
| Vitamin B-6 (mg) | 1.4 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 0.8 | 0.1 | 0 | 0 | 2.3 | 0.6 |
| Vitamin B-12 (mcg) | 8.2 | 0.2 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 8.4 | 2.1 |
| Vitamin C (mg) | 5.4 | 0 | 0 | 0.1 | 1.3 | 0 | 0.3 | 0 | 0 | 0 | n/a | 88.9 | 5.2 | 0.5 | 5.9 | 107.8 | 26.9 |
| Vitamin D (mcg) | 24.8 | 1.8 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 26.6 | 6.7 |
| Vitamin E (mg) | 2.3 | 2.8 | 0 | 0 | 0.5 | 0.7 | 0 | 0 | 0 | 0 | n/a | 0 | 0 | 0 | 0 | 6.4 | 1.6 |
| Vitamin K (mcg) | 0.3 | 8.4 | 0 | 0.1 | 1.4 | 1.8 | 0 | 0.1 | 3.8 | 0 | n/a | 97.5 | 0.3 | 0 | 0 | 113.8 | 28.4 |
| Water (g) | 243.8 | 19 | 0 | 4.1 | 0.1 | 0.3 | 0.1 | 25.4 | 0.3 | 0 | n/a | 33 | 62.4 | 1.3 | 14.2 | 404.1 | 101 |
| Zinc (mg) | 1.7 | 0.1 | 0 | 0 | 0 | 0.1 | 0.1 | 0 | 0 | 0 | n/a | 4.5 | 0.1 | 0 | 0 | 6.8 | 1.7 |
Note: Totals do not include optional ingredients.