Baked mackerel with tomato and garlic sauce

Oven-Baked Mackerel with Tomato and Garlic Sauce

When it comes to delicious dishes cooked with love and passion, oven-baked mackerel with tomato and garlic sauce is a recipe that not only delights the taste buds but also brings a touch of health to the plate. This recipe is simple, quick, and full of flavors, making it perfect for both a family dinner and a special occasion.

Preparation time: 15 minutes
Baking time: 25 minutes
Total time: 40 minutes
Servings: 4

Necessary ingredients:
- 2 kg of fresh mackerel (or high-quality frozen)
- 500 ml of tomato juice
- 2 red bell peppers, diced
- 1 head of garlic, peeled and crushed
- 3 tablespoons of extra virgin olive oil
- Salt and pepper, to taste
- 1 bunch of fresh parsley, chopped
- 1 lemon, sliced for serving

A bit of history:
Mackerel is a popular fish in many cultures, appreciated not only for its rich flavor but also for its nutritional benefits. It is an excellent source of omega-3 fatty acids, which contribute to heart and brain health. In culinary tradition, baking fish with aromatic sauces has always been a preferred method, as it allows the ingredients to combine, creating a complex and savory taste.

Preparing the mackerel:

1. Cleaning the fish: Start by cleaning the mackerel. Remove the intestines and internal remains of the fish, and if you prefer, you can remove the heads, which are usually favored by household cats. Wash the fish in cold water, both inside and out, to remove any impurities.

2. Seasoning: Pat the fish dry with a paper towel. Then, sprinkle salt and pepper on both sides. This step is essential to intensify the flavors, ensuring that each bite will be full of taste.

3. Frying: In a deep pan, heat the olive oil over medium heat. When the oil is hot, add the mackerel and fry for 3-4 minutes on each side until golden and crispy. Remove the fish from the pan and place it on a paper towel to absorb excess oil.

4. Preparing the sauce: In the same pan (or in a separate bowl if you prefer), mix the tomato juice, diced bell peppers, crushed garlic, 2 tablespoons of olive oil, salt, and pepper to taste. This sauce will add a delicious flavor and perfectly complement the mackerel.

5. Assembling and baking: Preheat the oven to 180°C (medium heat). Grease a baking dish with a little olive oil and place the fried mackerel in it. Pour the tomato sauce over the fish, ensuring it is evenly distributed. Cover the dish with aluminum foil (to retain moisture) and bake for 20-25 minutes.

6. Finishing the dish: Once the baking time is up, remove the aluminum foil and let the mackerel brown for another 5 minutes. This step will add a crispy texture and intensified flavor.

7. Serving: Once the mackerel is ready, sprinkle the chopped fresh parsley on top. Serve it warm, alongside lemon slices, which will add a note of freshness and a touch of acidity.

Practical tips:
- Make sure the fish is fresh for the best results. Buy it from a trusted vendor.
- You can adapt the sauce to your taste by adding spices like oregano or basil for extra flavor.
- If you want a spicier version, you can add a bit of chili pepper to the sauce.

Delicious combinations:
Oven-baked mackerel pairs excellently with sides like mashed potatoes, vegetable rice, or a fresh green salad. You can also accompany this dish with a glass of dry white wine or a refreshing lemonade, which will balance the intense flavors of the fish.

Nutritional benefits:
Mackerel is an excellent source of protein, vitamins B12, D, and minerals like selenium and phosphorus. Regular consumption of mackerel contributes to heart health, improves cognitive function, and helps reduce inflammation.

Frequently asked questions:
- Can I use another type of fish? Yes, you can replace mackerel with salmon or sardines, but the cooking time may vary.
- How can I store leftovers? Leftover mackerel can be stored in the refrigerator in an airtight container for 2-3 days. It can be reheated in the oven or microwave.

Create memorable moments around the table with this oven-baked mackerel recipe with tomato and garlic sauce. Enjoy every bite and remember, cooking is a form of art that brings people together. Enjoy your meal!