BAKED MACKEREL

Baked Mackerel: A Simple and Delicious Recipe

Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Servings: 4

Mackerel is a versatile, flavorful fish that can be cooked in countless ways. This baked mackerel recipe is not only simple but also extremely flavorful, perfect for a light and healthy dinner. With just a few ingredients and a straightforward technique, you'll create a dish that will impress anyone. Let’s venture into preparing this marine delight!

A Brief History of Mackerel

Mackerel has been an important food source for humanity throughout history, appreciated not only for its wonderful taste but also for its nutritional content. This fish is rich in omega-3 fatty acids, proteins, and vitamins, making it ideal for a balanced diet. Baking fish is a traditional method that preserves natural juices and flavors, resulting in a juicy and delicious final dish.

Necessary Ingredients

- 4 pieces of fresh or frozen mackerel (approximately 150-200 g each)
- 1 glass of white wine (approximately 200 ml)
- 1 large tomato, sliced
- 100 ml water
- 3-4 tablespoons of olive oil
- Salt and pepper, to taste
- A bunch of fresh parsley, finely chopped

Necessary Utensils

- Baking tray
- Parchment paper (optional)
- Knife and cutting board
- Wooden spoon or spatula
- Aluminum foil (optional, to retain moisture)

Step-by-Step Instructions

Step 1: Preparing the Tray

Start by preheating the oven to 180°C. In a baking tray, add 2-3 tablespoons of olive oil, ensuring the bottom of the tray is well greased. This will help prevent the fish from sticking and will provide a pleasant aroma.

Step 2: Preparing the Fish

If using frozen mackerel, ensure it is completely thawed before cooking. Rinse the mackerel pieces under cold water and gently dry them with a paper towel. This will give them a better texture and ensure even cooking.

Step 3: Seasoning

Place the mackerel pieces in the tray, skin side down. Sprinkle salt and pepper on each piece, ensuring they are well seasoned. The white wine added later will enhance the flavors.

Step 4: Adding Aromatic Ingredients

Pour the glass of white wine and the 100 ml of water over the fish. These liquids will help cook it evenly and keep the fish moist. Arrange the tomato slices on top of the fish and sprinkle the chopped parsley over it. This final touch will add a note of freshness to the dish.

Step 5: Baking

Cover the tray with aluminum foil (optional) to help retain moisture. Place the tray in the preheated oven and let the fish bake for 20 minutes. For a perfect result, you can remove the foil in the last 5 minutes of cooking to achieve a slightly crispy crust.

Step 6: Serving

Once the mackerel is ready, take it out of the oven and let it rest for 5 minutes before serving. This will allow the juices to redistribute. You can serve the mackerel with a side of steamed vegetables or a fresh salad for a complete meal.

Practical Tips

- Wine: Choose a quality dry white wine, as it will significantly influence the final taste of the dish.
- Tomatoes: Use ripe, seasonal tomatoes for the best flavors.
- Parsley: If you don’t have fresh parsley on hand, you can use other herbs like dill or cilantro to add a different note.

Frequently Asked Questions

- Can I use another type of fish?
Yes, this recipe can be adapted for other types of fish, such as sea bream or salmon. Just be sure to adjust the cooking time according to the thickness of the fillets.

- How can I store leftovers?
Cooked mackerel can be stored in the fridge in an airtight container for 2-3 days. It can be reheated in the oven or microwave.

- What side dishes pair best?
You can accompany mackerel with a side of quinoa, rice, or grilled vegetables. A green salad with lemon dressing is also an excellent choice.

Nutritional Benefits

Mackerel is an excellent source of protein, omega-3 fatty acids, and vitamins B12 and D. These nutrients contribute to heart health, support the immune system, and help maintain healthy skin. This baked mackerel recipe offers a filling yet light dish, with approximately 250-300 calories per serving, depending on portion size and ingredients used.

Possible Variations

- Add vegetables: You can add vegetables like onion, bell pepper, or zucchini to the tray for a more complex and colorful dish.
- Spices: Experiment with various spices like sweet paprika, garlic, or lemon to give the dish a different flavor.

Personal Note

Baked mackerel is a recipe that reminds me of family meals, where every dish was made with love. This simple and delicious recipe can be adapted according to the season and personal preferences, making it a favorite in any household. So get ready to delight your taste buds with this savory dish!

Try this baked mackerel recipe and turn an ordinary dinner into an unforgettable culinary experience! Bon appétit!