Mackerel File with Sautéed Vegetables

Mackerel with sautéed vegetables – a healthy and tasty delight

Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Servings: 2-4

Today, we will prepare a simple yet refined dish, perfect for a quick dinner, but full of flavor: mackerel with sautéed vegetables. This dish will not only delight your taste buds but is also a healthy choice, being low in calories. Offering a perfect combination of fish and fresh vegetables, this recipe is ideal for those who want a healthy lifestyle but do not want to give up delicious flavors.

Brief history

Mackerel is a fish with a long tradition in human nutrition, appreciated for its rich taste and high content of omega-3 fatty acids. These acids are essential for heart and brain health. Vegetables, on the other hand, are an integral part of our diet, providing a significant intake of vitamins and minerals. Together, these ingredients create a balanced and nourishing dish that will fill you with energy.

Ingredients

- 2-4 pieces of mackerel (approximately 300-400 g each)
- 1 medium zucchini
- 2 carrots
- 1 tomato (just the pulp)
- 2 cloves of garlic
- 100-150 g of butter
- Salt, to taste
- Pepper, to taste
- Green lettuce leaves (for garnish)
- Green onion or green garlic (for garnish)

Step by step: Preparing mackerel with sautéed vegetables

1. Thawing and preparing the fish
If you have frozen mackerel, make sure to let it thaw slowly in the refrigerator. This will help maintain the texture and taste of the fish. Once thawed, rinse it under cold running water and pat it dry with a paper towel to remove excess water.

2. Cleaning and portioning the fish
Clean the fish from scales, remove the head and entrails, then cut it into suitable portions. It's important to use a sharp knife to avoid damaging the flesh.

3. Seasoning the fish
Place the mackerel pieces in a bowl, add salt and pepper to taste. These seasonings will enhance the natural flavor of the fish. Let it sit for a few minutes to marinate.

4. Preparing the vegetables
Wash the zucchini and carrots. Grate the zucchini finely, and cut the carrots into thin strips for even cooking. Chop the tomato pulp finely, and mince the garlic to release its intense flavors.

5. Sautéing the vegetables
In a large skillet, add the butter and let it melt over medium heat. Once melted, add the carrots and zucchini. Sauté them for 5-7 minutes until they become soft but retain a crunchy texture. Add the chopped tomato pulp and minced garlic, continuing to sauté for another 2-3 minutes. Season with salt and pepper, adjusting the taste to your preference.

6. Cooking the fish
In another skillet, add a little butter or oil and let it heat up. Place the mackerel pieces on the grill or in the skillet and cook for about 4-5 minutes on each side until they turn golden and easily lift with a spatula.

7. Assembling the dish
On a flat plate, lay a bed of sautéed vegetables. On top, carefully place the mackerel portions. Garnish with green lettuce leaves and a sprinkle of green onion or green garlic for an extra touch of freshness.

Serving suggestions

This dish is served warm, alongside a green salad or a side of basmati rice to complete the meal. A bottle of dry white wine or a glass of mineral water with lemon would be excellent accompaniments.

Variations

To add more flavor, you can try adding herbs like dill or parsley to the vegetables. You can also substitute mackerel with another fish, such as salmon or trout, for a change of taste.

Nutritional benefits

Mackerel is an excellent source of protein, omega-3 fatty acids, vitamin B12, and selenium, all essential for a balanced diet. The vegetables add fiber, vitamins, and antioxidants, making this dish not only tasty but also nutritious.

Frequently asked questions

1. Can I use fresh fish?
Of course! Fresh fish will add a more intense flavor to the dish.

2. How can I store leftovers?
If you have leftovers, you can keep the dish in the refrigerator in an airtight container for 1-2 days. Gently reheat it before consuming.

3. Can I freeze the dish?
Although it's recommended to consume the dish fresh, if you want to freeze it, make sure to do so in an airtight container. It's better to freeze the fish and vegetables separately.

Now that you have all the necessary information, all that's left is to start cooking! Mackerel with sautéed vegetables is a recipe that will bring joy and flavor to your meals. Enjoy your meal!