Mackerel with tomato sauce baked

Mackerel with Tomato Sauce Baked

When it comes to fasting dishes, mackerel with tomato sauce baked is an excellent choice, full of flavor and easy to make. This recipe is not only delicious but also provides a culinary delight on days when we enjoy fish. The combination of the salty taste of mackerel with the fresh tomato sauce creates an unforgettable culinary picture.

Preparation time: 20 minutes
Baking time: 75 minutes
Total time: 95 minutes
Servings: 4

Ingredients:
- 4 pieces of mackerel (approximately 1 kg)
- 3 medium onions
- ½ head of garlic
- 1 lemon (juice of one lemon and slices for decoration)
- 1 tablespoon of pepper paste
- 1 bay leaf
- 1 teaspoon of dried basil
- 1 bunch of fresh parsley
- Salt and pepper to taste
- 30 ml of olive oil or vegetable oil
- 3 large tomatoes (or 400 g canned tomatoes)
- 100 ml of white wine

Preparing the fish:
1. Start by cleaning the mackerel. Remove the intestines, heads, tails, and fins. It is important to wash the fish very well under cold water to eliminate any impurities.
2. After washing the fish, season it evenly with salt and pepper. Drizzle it with lemon juice, which will not only flavor the fish but also help tenderize the meat. Let it marinate in the refrigerator for about 30 minutes to allow the flavors to penetrate.

Preparing the tomato sauce:
3. In a pot, add the oil and heat it over medium heat. Add the finely chopped onion and crushed garlic. Sauté them for 4-5 minutes until the onion becomes translucent and begins to soften.
4. Cut the tomatoes into small cubes (or use canned tomatoes) and add them to the pot. Sauté them together with the onion and garlic for 2-3 minutes, stirring occasionally.
5. Add the pepper paste diluted in white wine and mix well. Season with salt, pepper, bay leaf, and dried basil. Allow the sauce to simmer over low heat for 10-15 minutes until it thickens slightly.

Assembling and baking:
6. Preheat the oven to 180°C. Transfer the tomato sauce to a baking dish. Place the mackerel pieces on top of the sauce, making sure they are evenly covered.
7. The fish should not be turned during baking, but you can brush it occasionally with the sauce from the dish to maintain its moisture and intensify the flavors.
8. Bake the fish in the oven for about 75 minutes until the meat becomes tender and nicely browned.
9. Five minutes before it is done, add the lemon slices and chopped parsley for a fresh touch.

Serving:
Mackerel with tomato sauce can be served warm, alongside a side of rice or steamed vegetables. Additionally, a green salad with lemon dressing will perfectly complement this dish. You can accompany it with a glass of white wine that highlights the flavors of the fish and sauce.

Helpful tips:
- If you prefer a spicier sauce, you can add some chili flakes during the preparation of the sauce.
- For a healthier option, you can replace the olive oil with a cooking spray or reduce the amount of oil used.
- If you do not have fresh tomatoes, canned ones are an excellent alternative, but make sure to choose tomatoes without additives.
- You can experiment with different herbs, such as oregano or thyme, instead of basil to change the flavors a bit.

Nutritional benefits:
Mackerel is an excellent source of omega-3 fatty acids, which are essential for heart health. Additionally, fish is rich in protein and vitamins B12 and D, contributing to a healthy immune system. Tomatoes are full of antioxidants, especially lycopene, which supports skin health and protects the body from free radicals.

Frequently asked questions:
1. Can I use another type of fish for this recipe?
Yes, you can experiment with other types of fish, such as sea bream or trout, but the baking time may vary depending on the thickness of the fillets.
2. Is this dish suitable for a family dinner?
Absolutely! It is easy to prepare and very tasty, perfect for a family meal or with friends.
3. How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for 2-3 days. Reheat in the oven to maintain the texture of the fish.

I encourage you to try this delicious recipe and share the result with your loved ones. Cooking is an art, and every recipe represents an opportunity to create beautiful memories around the table!