Canned Mackerel with Vegetables

 

Number of servings:   8.5

Serving Size: 1cup

 

Ingredients:

  • 2 (15 ounce) cans mackerel 
  • 1 (12 ounce) can green beans 
  • 1 medium onion  
  • 1 small head cabbage (6 cups sliced) 
  • 1 teaspoon oil 

 

Directions:

  1. Open mackerel cans and DRAIN off liquid 
  2. Open and DRAIN green beans. 
  3. DICE onion. SLICE cabbage. 
  4. In a large pan, heat oil. 
  5. ADD onions and COOK until tender. 
  6. ADD mackerel and break into chunks. 
  7. ADD cabbage and green beans. COOK covered 
    until tender, (approximately 5 minutes). 

 

  • Click here to download a PDF of the recipe.
  • Recipe contributed by the American Samoa Community College Cooperative Extension Service
  • ALWAYS PRACTICE SAFE FOOD HANDLING TECHNIQUES: Safe food handling


Nutrition Facts

Serving Size 1 cup (175g)
Servings Per Container 8.5

 
Amount Per Serving
Calories 150  Calories from Fat 50
 %Daily value
Total Fat 6g 9%
    Saturated Fat 1.5g 8%
    Trans Fat 0g   0%
Cholesterol 60mg 20%
Sodium 340mg 14%
Total Carbohydrate 6g 2%
    Dietary Fiber 2g 9%
    Sugars 2g  
Protein 19g  
 
Vitamin A 10% Vitamin C  40% 
Calcium 20%  Iron 10%
*Percent Daily Values are based on a 2,000 calories diet. Your daily values may be higher or lower depending on your calorie needs. 
  Calories: 2,000 2,500  
Total Fat Less than 65g 80g
    Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate
300mg 375g
    Dietary Fiber   25g 30g  
Calories per gram:
Fat 9 .  Carbohydrate 4 .  Protein 4

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