Mackerel with roasted vegetables

Mackerel with Oven-Roasted Vegetables

Preparation time: 20 minutes
Baking time: 50 minutes
Total time: 1 hour 10 minutes
Number of servings: 4-6 servings

Discover a recipe for mackerel with oven-roasted vegetables, a simple yet flavorful dish that transforms fish into a delicacy. This recipe is not only quick but also a healthy way to consume fish, providing essential nutrients for the body. Mackerel is rich in omega-3 fatty acids, which contribute to heart and brain health, while the vegetables add a touch of freshness and vitamins.

Ingredients needed

- 2 kg fresh mackerel
- 200 ml quality tomato juice
- 1 head of garlic
- 3 large ripe tomatoes
- 2 medium onions
- 5 medium potatoes
- 3 carrots
- 1 lemon
- Salt, to taste
- Pepper, to taste
- Olive oil or sunflower oil, for greasing the tray
- Spices: paprika, vegeta (optional)

Preparing the fish

1. Start by cleaning the mackerel. If you are inexperienced in cleaning fish, ask a friend or a specialist for help, but don’t be afraid to try! With a sharp knife, remove the scales and entrails, then rinse it under cold running water. Make sure the fish is clean and ready to be seasoned.

2. After washing the fish, place it on a cutting board and sprinkle salt, pepper, and a little paprika on both sides. These spices will enhance the flavor and provide a delicious aroma during baking.

Preparing the vegetables

3. Now it’s time to handle the vegetables. Peel the onions, carrots, and potatoes. Slice the onions thinly, cut the carrots into rounds, and slice or cube the potatoes according to your preference. The tomatoes can be sliced or cubed, and finely chopped garlic will add an intense flavor.

4. In a large tray, grease the bottom with oil. Then, create a bed of vegetables, starting with the onions and continuing with the tomatoes, carrots, and potatoes. Arrange the vegetables evenly for even baking.

Assembling the dish

5. Place the mackerel on top of the vegetables, ensuring it is well positioned. You can add a few slices of lemon next to the fish, which will provide a touch of freshness and flavor.

6. In a separate bowl, mix the tomato juice with the chopped garlic, salt, pepper, and paprika to taste. Pour this sauce over the vegetables and fish, ensuring it covers them evenly.

7. Cover the tray with aluminum foil to retain moisture during baking. This step is essential for achieving succulent fish and evenly cooked vegetables.

Baking

8. Preheat the oven to 180°C (350°F). Place the tray in the oven and let it bake for 50 minutes. After 30 minutes, remove the aluminum foil to allow the fish to brown nicely.

9. Once the baking time is up, check if the fish is well cooked. The flesh should be opaque and easily come off the bones. If the vegetables are tender and slightly caramelized, the dish is ready!

Serving

10. Remove the tray from the oven and let the dish cool slightly. Then, serve it warm, alongside a fresh green salad or a side of basmati rice to complete the meal. A bottle of dry white wine or a seafood cocktail would be excellent accompaniments to this dish.

Useful tips

- You can vary the vegetables according to your preferences or the season. Bell peppers, zucchini, or eggplant are excellent options.
- Replace garlic with herbs like thyme or rosemary for a more sophisticated version.
- If you want a more intense flavor, let the fish marinate in spices for 30 minutes before baking.

Frequently asked questions

1. Can I use frozen fish? Yes, but make sure to fully thaw it before preparing.
2. What are the benefits of consuming mackerel? It is an excellent source of protein, omega-3 fatty acids, and vitamins D and B12.
3. What can I do with leftovers? Use them to create a delicious salad or a healthy wrap.

This recipe for mackerel with oven-roasted vegetables is not only tasty but also an elegant way to bring fish to your table. I guarantee that every bite will be an explosion of flavors that will delight your taste buds. Enjoy your meal!