Baked mackerel

Delicious Baked Mackerel Recipe

If you are looking for a simple and quick recipe that brings a touch of flavor to your kitchen, baked mackerel is the ideal choice. This fish, rich in Omega-3, is not only easy to prepare but also extremely healthy. In addition, the combination of aromatic vegetables and spices adds an unmistakable taste, turning this dish into a true feast for the senses.

Preparation Time:
- Preparation time: 15 minutes
- Cooking time: 40 minutes
- Total time: 55 minutes
- Number of servings: 4

Ingredients:
- 7 mackerel fish (about 1 kg)
- 2 large carrots
- 1 onion
- 4 cloves of garlic
- 3 medium tomatoes
- 3 teaspoons of salt
- 2 teaspoons of pepper
- 7 bay leaves
- 2 tablespoons of olive oil
- Water (as needed)

Follow these steps to achieve perfectly baked mackerel:

1. Preparing the fish:
Start by cleaning the fish, removing the entrails, cutting off the heads, and washing them well under cold running water. Make sure the fish is clean and free of impurities. If you wish, you can ask a professional at the market to clean the fish for you.

2. Seasoning:
Sprinkle salt and pepper over the entire surface of the fish, including inside. This essential step will ensure that the fish is flavorful. Make shallow cuts on the back of the fish with a sharp knife to allow the spices to penetrate better.

3. Preparing the vegetables:
Peel the carrots and slice them as thinly as possible for even cooking. Slice the onion thinly and the garlic into small pieces. The tomatoes should be sliced into rounds. These vegetables will not only complement the taste of the fish but will also add a colorful touch to the dish.

4. Assembling in the baking dish:
In a baking dish, add a tablespoon of oil and place the fish. Add the carrots, onion, and sliced garlic, spreading them evenly around the fish. Place the tomato slices between the fish and vegetables for added freshness and flavor.

5. Cooking:
Add the bay leaves and pour enough water into the dish to cover the fish halfway. This will help maintain moisture and prevent the fish from drying out. Cover the dish with aluminum foil and place it in the preheated oven at 180°C.

6. Finishing:
Allow the fish to bake for 40 minutes. In the last 10 minutes, remove the aluminum foil to achieve a lightly browned crust. Check if the fish is properly cooked; the flesh should be opaque and easily flake off the bones.

Serving Suggestions:
For a complete meal, serve the mackerel alongside a fresh green salad or boiled potatoes. A slice of lemon can add an extra touch of freshness. If desired, a yogurt sauce with garlic and dill can deliciously accompany this dish.

Possible Variations:
You can experiment with other vegetables, such as bell peppers or zucchini, or add spices like paprika or herbs de Provence to customize the recipe. Also, instead of mackerel, you can use other fatty fish like salmon or sardines.

Nutritional Benefits:
Mackerel is an excellent source of Omega-3 fatty acids, which are essential for heart health. It also contains high-quality protein and is rich in vitamins B6 and B12. The added vegetables provide an important intake of fiber, vitamins, and minerals.

Frequently Asked Questions:
- Can I use frozen fish? Yes, frozen mackerel is a good option. Make sure it is completely thawed before cooking.
- How long do leftovers keep? Cooked fish can be stored in the refrigerator for 2-3 days in an airtight container.
- Can it be prepared in advance? Yes, you can assemble all the ingredients a day ahead and keep them in the refrigerator. Cooking can be done the next day.

Now that you have all the necessary information, all that’s left is to gather the ingredients and enjoy a delicious, healthy, and easy-to-make meal. Happy cooking!