Mackerel with Spicy Vegetables

Delicious mackerel recipe with spicy vegetables

Preparation time: 15 minutes Cooking time: 25-30 minutes Total time: 45 minutes Number of servings: 4

Who doesn't love a dish that combines fresh fish with aromatic and spicy vegetables? Mackerel with spicy vegetables is a simple recipe that not only delights your taste buds but is also a healthy option, full of nutrients. Plus, it's an excellent choice for quick lunches or light dinners, perfect for hot summer days. Let's see how to prepare this delight step by step!

A bit of history

Mackerel is a popular fish, appreciated in many cultures for its juicy texture and rich flavor. It is an excellent source of omega-3 fatty acids, which are essential for heart health. Combined with vegetables, this dish becomes not only tasty but also nutritious.

Ingredients

- 4 pieces of mackerel (approximately 800-1000 g) - 1 red bell pepper - 250 g mushrooms - 1 medium eggplant - 1 medium zucchini - 1-2 sprigs of fresh rosemary - Salt (to taste) - Pepper (to taste) - 1 teaspoon hot paprika - 1 teaspoon freshly grated ginger - 4 tablespoons yogurt (for sauce) - 2-3 cloves of garlic (for sauce)

Necessary utensils

- A sharp knife - A tray or plate for marinating the fish - A pot for vegetables - A non-stick frying pan - A grill or grill pan - A spatula - A bowl for the sauce

Preparing the mackerel

1. Cleaning and preparing the fish: Start by cleaning the mackerel, if not already cleaned. Cut it into 3 equal pieces. This will allow for even cooking and a more attractive presentation on the plate.

2. Marinating the fish: Sprinkle a pinch of salt over the mackerel pieces and let them sit in the refrigerator for 15 minutes. This will help the fish absorb the flavors and become tastier.

Preparing the vegetables

3. Chopping the vegetables: Meanwhile, wash and chop the vegetables: the bell pepper into medium cubes, the mushrooms into slices, the eggplant into cubes, and the zucchini into rounds or cubes, according to preference.

4. Boiling the vegetables: Place the chopped vegetables in a pot, cover them with water, and let them boil over medium heat for 15-20 minutes, until they become slightly soft but not fully cooked. This step will help reduce the cooking time in the pan.

5. Sautéing the vegetables: After the vegetables are boiled, remove them with a slotted spoon and place them in a heated pan with 1-2 tablespoons of oil. Add the fresh rosemary, hot paprika, and grated ginger. Sauté the ingredients for about 5 minutes, stirring continuously to combine well and release their flavors.

Preparing the fish

6. Cooking the mackerel: Remove the mackerel pieces from the refrigerator. Preheat the grill or grill pan, then add the fish. Cook for 5 minutes on each side until golden and easily flakes off the grill.

Preparing the sauce

7. Garlic and yogurt sauce: In a bowl, mix the yogurt with the crushed garlic cloves. You can adjust the amount of garlic to your taste. This creamy sauce will add a note of freshness to the dish and balance the intense flavors of the spicy vegetables.

Assembling and serving

8. Plating: On each plate, place a bed of spicy vegetables, and on top, add a piece of grilled mackerel. Add a spoonful of the garlic yogurt sauce on top of the fish for an appealing taste and presentation.

9. Serving suggestions: This dish pairs perfectly with a fresh green salad or basmati rice to complete the meal. You can also add lemon slices for an extra touch of freshness.

Practical tips

- Choosing the fish: Opt for fresh or frozen mackerel, but ensure it is of high quality. Fresh fish will make a difference in the final taste of the dish. - Vegetarian option: You can replace the mackerel with tofu or another preferred type of fish, and the vegetables can be customized according to the season or preferences. - Enhancements: Add other spices, such as cumin or coriander, for a more complex flavor.

Calories and nutritional benefits

This spicy vegetable mackerel recipe is not only delicious but also nutritious. Each serving contains approximately 350-400 calories, depending on the amount of oil used. Mackerel is an excellent source of protein and omega-3 fatty acids, while the vegetables provide essential fiber, vitamins, and minerals. It is a balanced meal that will give you the energy you need throughout the day.

Frequently asked questions

- Can I use other types of fish? Yes, you can experiment with other species, such as salmon or trout, but the cooking time may vary. - What vegetables can I use? You can replace the vegetables with your favorites, such as carrots, broccoli, or pumpkin. - How can I store leftovers? You can store leftovers in an airtight container in the refrigerator, and the next day they can be reheated in the microwave or in a pan.

Now that you have gone through each step of this spicy vegetable mackerel recipe, it's time to get cooking! Try this simple and quick recipe and let yourself be carried away by its delicious flavors. Enjoy your meal!