Mackerel in tomato sauce baked

Baked Mackerel in Tomato Sauce: A Healthy and Delicious Recipe

Preparation Time: 15 minutes
Baking Time: 30 minutes
Total Time: 45 minutes
Servings: 4

When it comes to quick, healthy, and flavorful dishes, baked mackerel in tomato sauce is an excellent choice. This recipe will not only delight your taste buds but is also a nutritious option rich in Omega-3 fatty acids. Plus, it’s easy to prepare, and the ingredients are accessible, making it a favorite among cooking enthusiasts.

A Brief History of the Recipe

Mackerel is a fish that can be easily found in most supermarkets due to its popularity and nutritional benefits. Baking it with a flavorful tomato sauce is a traditional method passed down through generations. This simple baked mackerel in tomato sauce recipe is perfect for a quick weeknight dinner or a special occasion.

Ingredients Needed

- 3 pieces of frozen mackerel
- 1 small carrot
- 4 frozen tomatoes (or fresh, depending on availability)
- 2-3 tablespoons of sage and truffle infused olive oil
- Juice of one lemon
- Salt and pepper to taste
- 1 onion
- 1/2 red bell pepper

Tips and Useful Advice for Ingredients

- Frozen Mackerel: Ensure the fish is of high quality. Slow thawing at room temperature is key to maintaining the fillets' juicy texture.
- Frozen Tomatoes: If you have access to fresh tomatoes, feel free to use them. Remove the skin for a smoother sauce.
- Olive Oil: Sage and truffle infused oil adds a sophisticated flavor. If unavailable, plain olive oil is a good choice, but you can add a few fresh sage leaves for aroma.

Step-by-Step: Preparing the Recipe

1. Thawing the Fish: Remove the 3 pieces of frozen mackerel and let them thaw at room temperature for about 30 minutes. Make sure they are fully thawed before cleaning.

2. Cleaning the Mackerel: Once the fish is thawed, clean it by removing the intestines, cutting off the heads, and slicing it into suitable-sized pieces. Be cautious while cleaning to avoid any unpleasant odors.

3. Preparing the Baking Dish: Grease a baking dish with olive oil. Place the fish pieces skin-side down. This will help keep the fish juicy during baking.

4. Seasoning the Fish: Sprinkle salt and pepper over the fish, then add the lemon juice for a touch of acidity that will enhance the mackerel's flavor. The sage-infused olive oil will perfectly complement the tastes.

5. Baking the Fish: Place the dish in a preheated oven at 180°C (350°F) and bake for about 20 minutes without flipping the fish. There’s no need to stir, as the fish will cook evenly.

6. Preparing the Tomato Sauce: While the fish is baking, prepare the sauce. Chop the onion and carrot, and dice the red bell pepper into small cubes. In a skillet, add 1-2 tablespoons of olive oil and sauté the vegetables until they become soft.

7. Adding the Tomatoes: Remove the frozen tomatoes from the bag, peel them, and chop them finely. Add them to the skillet over the sautéed vegetables and let simmer on low heat. The tomatoes will release water and form a delicious sauce. Season with salt and pepper to taste.

8. The Final Combination: After the fish has baked for 20 minutes, pour the tomato sauce over the mackerel and return it to the oven for an additional 10 minutes. This will allow the fish to absorb the flavors from the sauce and become incredibly tasty.

9. Serving: Once the mackerel is ready, take it out of the oven. Serve it warm, garnished with a slice of lemon and, if desired, a fresh vegetable salad. Rice or mashed potatoes make excellent sides to complete this healthy meal.

Possible Variations

- Add Herbs: Enhance the flavor by adding fresh herbs like rosemary or thyme to the tomato sauce.
- Spicy Tomato Sauce: If you enjoy spicy dishes, add a finely chopped chili pepper to the tomato sauce.
- Aromatic Plants: Add fresh basil or oregano to the sauce right before pouring it over the fish for an aromatic touch.

Frequently Asked Questions

- Can I use fresh fish instead of frozen? Yes, fresh fish is perfect for this recipe. Just ensure it is well-cleaned and fresh.
- What other sides can I use? A fresh green salad or steamed vegetables pair wonderfully with this dish.
- How can I store leftovers? The mackerel keeps well in the refrigerator in an airtight container for 2-3 days.

Nutritional Benefits

Mackerel is an excellent source of Omega-3 fatty acids, essential for heart health. It is also rich in protein and vitamins such as vitamin D and B12. Tomatoes are packed with antioxidants, and the vegetables add essential nutrients. This recipe is not only delicious but also nourishing!

Estimated Calories

This recipe has approximately 350-400 calories per serving, depending on the amount of olive oil used and the sides. It’s a healthy and satisfying choice for any meal.

Conclusion

Baked mackerel in tomato sauce is a simple, healthy, and flavorful dish. With just a few basic ingredients and easy steps, you’ll create a delicious meal that will impress family and friends. Feel free to experiment with different vegetables and spices to tailor the recipe to your tastes. Enjoy your meal!