Baked mackerel with polenta and garlic sauce

Baked mackerel with polenta and garlic sauce

Who doesn't love a delicious and healthy meal that brings back the flavors of childhood? The recipe for baked mackerel with polenta and garlic sauce is not only an excellent choice for lunch or dinner but also a true feast for the senses. This simple and quick recipe is perfect for anyone who wants to enjoy tender, flavorful fish alongside traditional side dishes.

Preparation time: 15 minutes
Baking time: 30-40 minutes
Total time: 45-55 minutes
Number of servings: 4

Ingredients:
- 4 pieces of fresh mackerel
- Salt, to taste
- Lemon slices (about 1 lemon)
- Polenta (about 250 g of cornmeal)
- Garlic (4-5 cloves)
- Water (for polenta)
- Optional: olive oil or butter for polenta

Recipe history:
The baked mackerel dish is a traditional recipe that has been passed down through generations. Fish has always been an important source of food and has been prepared in many ways, depending on available ingredients and local culture. Grilling or baking is preferred for cooking fish as it retains its natural juiciness and flavor. Polenta, a cornmeal-based dish, perfectly complements the meal, adding a rustic and comforting touch.

Step by step:

1. Preparing the fish: Start by washing the mackerel pieces well under cold running water. Then, clean the fish by removing the heads and entrails, if necessary. After cleaning, let the fish sit in cold water for a few minutes to cool down, then pat it dry with paper towels.

2. Seasoning: Generously sprinkle salt both inside and outside the fish. The salt will not only enhance the flavor but also help retain the fish's juiciness during baking. If desired, you can add other spices, such as pepper or herbs, for extra flavor.

3. Preparing the grill: Place a grill in a baking tray. If you do not have a grill, you can use a regular tray, but the grill helps drain the fat, giving you a less oily fish. On the grill, place the lemon slices, which will add a fresh note and a refreshing taste to the fish.

4. Baking the fish: Preheat the oven to 180°C. Place the mackerel on the grill, above the lemon slices, and put the tray in the oven. Bake the fish for 30-40 minutes, depending on your oven's power, until it is nicely browned and the flesh becomes opaque. During baking, you can check the fish occasionally to ensure it does not dry out.

5. Preparing the polenta: While the fish is baking, prepare the polenta. Boil water in a pot, add salt, and gradually stir in the cornmeal, continuously mixing to avoid lumps. Let it simmer on low heat for 10-15 minutes, stirring regularly, until it becomes creamy and pulls away from the pot's sides. You can add a splash of olive oil or butter for a richer taste.

6. Preparing the garlic sauce: In a mortar or using a crushing tool, crush the garlic cloves with a pinch of salt. You can add a little water or olive oil to achieve a smooth paste, but make sure it remains thick enough to spread on the fish.

7. Serving: Once the fish is cooked, remove it from the oven and place it on a plate. Serve it alongside warm polenta and garlic sauce. A glass of cold beer or well-chilled white wine pairs wonderfully with this combination.

Useful tips:
- If you prefer less salty fish, you can soak the mackerel in cold salted water for just 10 minutes, then rinse it well.
- The polenta can also be flavored with sheep cheese or sour cream for an even tastier flavor.
- Vary the recipe by using other types of fish, such as trout or salmon, for a different but equally delicious result.

Frequently asked questions:
- What can I do if I don't have lemon?
Instead of lemon, you can use lime or even balsamic vinegar, which will add a tangy note to the fish.
- Can I use frozen fish?
Yes, but make sure to fully thaw it before cooking to achieve the best texture.

Calories and nutritional benefits:
A serving of mackerel with polenta and garlic sauce contains approximately 350-400 calories. Mackerel is an excellent source of omega-3 fatty acids, which are essential for heart health. Polenta provides complex carbohydrates that will give you energy, while garlic is known for its antioxidant and anti-inflammatory properties.

In conclusion, the recipe for baked mackerel with polenta and garlic sauce is not only delicious but also comforting, bringing a touch of nostalgia to every meal. Don't hesitate to try this simple yet flavorful recipe and share the joy of cooking together with loved ones. Let's enjoy every meal and have an appetite!