Dinner · Beginner · 25 min

Lemon mackerel green bean potatoes

Warm potatoes and green beans with flaked canned mackerel.

Hobpescatarian6 ingredients

Recipe draft · Kitchen, scientific and editorial review pending. About review status

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What you need

Amounts for 1 serving. Weigh the prepared ingredient described below.

220 g Potato, skin onExplore this ingredient →
150 g Green beans, ends trimmedExplore this ingredient →
120 g Canned jack mackerel, drained solidsThis estimate uses jack mackerel, not king mackerel or a smoked product.Explore this ingredient →
20 g Lemon juice, freshly squeezedExplore this ingredient →
5 g Olive oilExplore this ingredient →
10 g Fresh parsleyExplore this ingredient →

Weights use g/kg or oz/lb. Instruction volumes use ml/L or US/UK fl oz. Cup equivalents appear only where the food source reports a matching household measure.

Diet and ingredient checks

Diet: pescatarian. Tags assume the specified products, including vegetarian cheese and vegan bread where listed.

Contains: Fish

These are ingredient checks, not an allergy-safety guarantee. Check every package and avoid cross-contact in your kitchen. Vegan does not mean allergen-free.

About the 14 listed allergens

Let’s make it

Kitchen scales · Saucepan · Hob · Colander · Knife · Chopping board · Bowl · Spoon

Before you cook

Follow the cooking, storage and use-by instructions on the products you use. Frozen vegetables may require cooking even when they look ready to eat.

When reheating cooked ingredients, heat until steaming hot throughout. Stir microwave food and follow its standing instructions to reduce cold spots. Reheat leftovers only once.

The listed grain and chicken amounts are already cooked where stated. Dry grains and raw chicken require different preparation. Weigh foods in the stated condition; edible portions exclude shells, stones and discarded peel.

Food Standards Agency cooking guidance →

Scrub and dice potato. Wash and trim green beans. Simmer potatoes until nearly tender, add beans and finish until both are tender, then drain.
Drain mackerel and remove any hard fragments. Wash and chop parsley.
Fold vegetables with oil, lemon and parsley, then add mackerel and serve warm.

A look at the nutrients

Estimated from ingredient amounts. Cooking losses and product differences are not adjusted. Total sugars include naturally occurring sugars; added sugars are not separately calculated.

Energy455 kcal

Protein35.5 g

Dietary fibre9.1 g

Total sugars7.3 g

Total fat13.2 g

Carbohydrate (by difference)51 g

Vitamins, minerals and other values

Folic acid0 µg

Food folate107.7 µg

Vitamin A (RAE)250.6 µg

Folate (DFE)107.7 µg DFE

Choline, total153.89 mg

Vitamin D (D2 + D3)8.76 µg

Retinol156 µg

Isoleucine1.5 gKnown subtotal · 1 ingredient value missing

Leucine2.7 gKnown subtotal · 1 ingredient value missing

Lysine2.9 gKnown subtotal · 1 ingredient value missing

Cystine0.38 gKnown subtotal · 1 ingredient value missing

Valine1.8 gKnown subtotal · 1 ingredient value missing

Arginine2 gKnown subtotal · 1 ingredient value missing

Histidine0.95 gKnown subtotal · 1 ingredient value missing

Aspartic acid4.3 gKnown subtotal · 1 ingredient value missing

Serine1.5 gKnown subtotal · 1 ingredient value missing

Total monounsaturated fatty acids6.4 g

Total polyunsaturated fatty acids2.8 g

Niacin11 mg

Pantothenic acid1.42 mg

Vitamin B-61.14 mg

Calcium386.15 mg

Potassium1,560.35 mg

Zinc2.36 mg

Water420 g

Iron6.44 mg

Magnesium138.7 mg

Phosphorus551 mg

Sodium482.9 mg

Copper0.54 mg

Manganese0.73 mg

Vitamin C83.76 mg

Thiamin0.36 mg

Riboflavin0.49 mg

Folate, total107.7 µg

Vitamin B-128.33 µg

Tryptophan0.39 gKnown subtotal · 1 ingredient value missing

Threonine1.5 gKnown subtotal · 1 ingredient value missing

Methionine0.93 gKnown subtotal · 1 ingredient value missing

Phenylalanine1.4 gKnown subtotal · 1 ingredient value missing

Tyrosine1.1 gKnown subtotal · 1 ingredient value missing

Alanine2 gKnown subtotal · 1 ingredient value missing

Glutamic acid5.2 gKnown subtotal · 1 ingredient value missing

Glycine1.6 gKnown subtotal · 1 ingredient value missing

Proline1.2 gKnown subtotal · 1 ingredient value missing

Cholesterol94.8 mg

Total saturated fatty acids3.1 g

Alpha-tocopherol2.7 mg

Vitamin K (phylloquinone)236.03 µg

Beta-carotene1,075.9 µg

DHA0.96 g

EPA0.52 g

Total trans fatty acids0 gKnown subtotal · 2 ingredient values missing

Selenium47.05 µg

Sucrose1 gKnown subtotal · 3 ingredient values missing

Glucose3.1 gKnown subtotal · 3 ingredient values missing

Maltose0 gKnown subtotal · 3 ingredient values missing

Fructose2.9 gKnown subtotal · 3 ingredient values missing

Lactose0 gKnown subtotal · 3 ingredient values missing

ALA<0.01 gKnown subtotal · 5 ingredient values missing

Fluoride28.5 µgKnown subtotal · 5 ingredient values missing

Starch35 gKnown subtotal · 3 ingredient values missing

Linoleic acid<0.01 gKnown subtotal · 5 ingredient values missing

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Food records, image rights & review status

Original Nutrition Atlas recipe draft, 6 September 2026. Kitchen testing and human editorial review are pending. Photography illustrates ingredients or serving ideas, not the exact prepared recipe.

USDA SR Legacy, April 2018, public-domain food data. Values retain their source definitions; a historical generic record cannot describe every brand. Nutrient links explain the measured substance and do not claim this meal covers your needs.

Potato, skin on — FDC 170026Potatoes, flesh and skin, raw
Green beans, ends trimmed — FDC 169961Beans, snap, green, raw
Canned jack mackerel, drained solids — FDC 175121Fish, mackerel, jack, canned, drained solids
Lemon juice, freshly squeezed — FDC 167747Lemon juice, raw
Olive oil — FDC 171413Oil, olive, salad or cooking
Fresh parsley — FDC 170416Parsley, fresh

USDA documentation · Unsplash image licence · Unit conversions: NIST · Food handling: FSA

From your plate to the atlas

Learn from this meal

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Estimates per serving, from the specified USDA ingredients before cooking losses. These are learning topics, not a ranking of the meal or a measure of your daily needs.