Fish with vegetables

Baked mackerel with vegetables recipe – a healthy and tasty delicacy

Baking fish is a traditional method, appreciated throughout history for its ability to preserve the flavor and nutrients of the ingredients. This baked mackerel recipe with vegetables is not only simple but also full of flavor, offering a delicious dish perfect for a family dinner or a special occasion. Additionally, it is an excellent choice for those looking for a quick and healthy meal, with low calories and plenty of nutritional benefits.

Preparation time:
- Preparation time: 15 minutes
- Baking time: 40 minutes
- Total time: 55 minutes
- Servings: 4

Ingredients:
- 1 kg fresh mackerel
- ½ kg potatoes, peeled and sliced
- 3 carrots, peeled and sliced
- 100 g green peas (fresh, frozen, or canned)
- 200 g mushrooms (frozen or canned)
- 200 ml yogurt or sour cream
- 3 cloves of garlic
- 1 bunch of parsley
- Salt, to taste
- Vegeta (or another preferred spice mix)
- Olive oil, for greasing
- 1 lemon (juice)

Nutritional information (per serving):
- Calories: approximately 350 kcal
- Protein: 25 g
- Fat: 15 g
- Carbohydrates: 30 g

Preparation:

1. Cleaning the fish:
Start by thoroughly cleaning the mackerel, removing all the entrails and scales. It is important to ensure that the fish is fresh, as this will influence the final taste of the dish. Once cleaned, salt it well and let it sit for an hour. This step will not only enhance the flavor but also help remove excess water from the fish.

2. Preparing the vegetables:
While the fish is resting, prepare the vegetables. The sliced potatoes and carrots will add not only flavor but also a pleasant texture to the dish. If using frozen peas, make sure to let them sit at room temperature to thaw.

3. Arranging in the tray:
Preheat the oven to 180°C. Take a baking tray and grease it with olive oil to prevent sticking. Place aluminum foil on the bottom of the tray, then place the mackerel, followed by the potatoes and carrots. Sprinkle with vegeta and drizzle with lemon juice, then add a cup of water to ensure the necessary moisture during baking.

4. Baking:
Place the tray in the preheated oven and let it bake for 40 minutes. It is important to check the water level in the tray from time to time to ensure that the vegetables and fish do not dry out. If you notice that the water is reducing too much, you can add a little more.

5. Adding peas:
After 40 minutes, add the peas to the tray and let everything bake in the oven for another 2-3 minutes. This step will allow the peas to heat up while keeping their crunchy texture.

6. Preparing the sauce:
While the fish and vegetables are in the oven, you can prepare the yogurt sauce. Peel and crush the 3 cloves of garlic, then mix them with the yogurt and add salt to taste. This sauce will add a touch of freshness and a delicious flavor to the final dish.

7. Sautéing the mushrooms:
In a skillet, heat a little olive oil and sauté the mushrooms for 10 minutes. Add salt, pepper, and freshly chopped parsley for an intense and savory taste.

Serving:
Once the dish is ready, remove the tray from the oven and let it cool for a few minutes. Serve the mackerel with vegetables alongside the yogurt sauce and sautéed mushrooms, garnished with a bit of fresh parsley for a special touch. This dish pairs perfectly with a seasonal salad or a glass of dry white wine.

Possible variations:
To add a touch of originality, you can experiment with different types of vegetables or spices. For example, adding zucchini or bell peppers can bring a new flavor, while spices like turmeric or cumin can completely transform the dish. You can also substitute yogurt with heavy cream for a richer sauce.

Frequently asked questions:
- Can I use frozen fish?
Yes, frozen fish is an excellent option, but make sure to completely thaw it before cooking to avoid excess water.

- How can I store leftovers?
You can store leftovers in an airtight container in the refrigerator for 2-3 days. It is delicious the next day, reheated.

- What drinks pair well with this dish?
Offer your guests a dry white wine or a refreshing lemonade, which will perfectly complement the flavors of the fish and vegetables.

This baked mackerel with vegetables recipe is an excellent choice for any lover of healthy and tasty food. Enjoy the enticing flavors and the nutritional benefits this simple yet refined dish has to offer!