Oven-baked mackerel with vegetables

Delicious Baked Mackerel with Vegetables Recipe

Welcome to the world of flavors, where fishing meets the garden! Today, I will guide you step by step through a culinary adventure that combines fresh fish with flavorful vegetables. This baked mackerel recipe with vegetables is not only simple but also extremely healthy, perfect for a family dinner or to impress your guests. Let's get started!

Preparation time: 20 minutes
Baking time: 30 minutes
Total time: 50 minutes
Servings: 4

Ingredients:

- 1 piece of mackerel (approximately 800g - 1kg)
- 1 large onion
- 1 zucchini (medium)
- 1/2 large eggplant
- 1/2 red bell pepper
- 1 medium carrot
- 3 large tomatoes
- 1 clove of garlic
- 2 tablespoons of olive oil
- 1 bay leaf
- Salt, to taste
- Ground black pepper, to taste
- Dried thyme, to taste
- Hot paprika, to taste
- Fresh parsley, for garnish

Recipe Story

Mackerel is a fish rich in omega-3 fatty acids, and when combined with seasonal vegetables, we not only get a tasty dish but also an extremely nutritious one. This recipe has its roots in the culinary traditions of many cultures, where baked fish is a popular cooking method that preserves the juiciness and natural flavors. With every bite, you will feel the richness of the ingredients and the warmth that comes from food cooked with love.

Preparation Techniques

1. Prepare the ingredients: Start by cleaning and washing all the vegetables. It is essential to have a clean and well-organized workspace to facilitate your cooking process.
- Slice the onion into julienne strips.
- Cut the carrot into thin rounds.
- Slice the bell pepper into strips, and cut the zucchini and eggplant into larger cubes to maintain texture after baking.
- Finely chop the garlic, and dice the tomatoes into small cubes.

2. Sauté the vegetables: In a large pan, heat the olive oil over medium heat. Add the carrot and onion, sautéing for 3-4 minutes until they become slightly translucent. This step will bring a natural sweetness to the vegetables.

3. Add the remaining vegetables: Continue by adding the garlic, eggplant, zucchini, and bell pepper. Stir occasionally and let them soften slightly without losing their shape (about 5-7 minutes).

4. Add the tomatoes and spices: Once the vegetables have softened, add the diced tomatoes, bay leaf, salt, pepper, thyme, and hot paprika. Let the mixture simmer for 2-3 boils to blend the flavors.

5. Transfer to the baking dish: Pour the vegetable mixture into a heat-resistant dish. Make sure it is evenly distributed so that every bite is full of flavor.

6. Prepare the fish: The mackerel, cleaned and well washed, is salted on both sides. Carefully place it on top of the vegetable mixture. Cover the dish with aluminum foil to retain moisture.

7. Baking: Preheat the oven to 180°C and place the dish inside. Bake for 25 minutes or until the fish is browned and the vegetables are tender.

8. Serving: Finally, remove the aluminum foil and let it cool for a few minutes. Garnish with freshly chopped parsley and serve warm, alongside a fresh salad or a side of rice.

Practical Tip

If you want to add a touch of originality, you can replace the mackerel with sea bream or salmon, both of which pair perfectly with vegetables cooked this way. You can also experiment with different herbs like basil or oregano, depending on your preferences.

Nutritional Benefits

This recipe is not only delicious but also very healthy! Mackerel is an excellent source of protein and essential fatty acids, while the vegetables add vitamins, minerals, and antioxidants, thus contributing to a strong immune system.

- Calories: Approximately 350-400 kcal per serving (depending on the amount of oil and the chosen side dish).
- Nutrition: Rich in protein, fiber, vitamins (A, C, K), and minerals (potassium, magnesium).

Frequently Asked Questions

1. Can I use other vegetables?
Of course! This recipe is very versatile. You can add pumpkin, asparagus, or even mushrooms, depending on the season and your preferences.

2. Is this recipe suitable for a diet?
Yes! The recipe is nutritionally balanced and can be included in a healthy diet due to its rich content of proteins and vegetables.

3. What can it be served with?
This dish pairs perfectly with a fresh raw vegetable salad or with a side of rice or quinoa. Also, a glass of white wine or a cold fruit tea would perfectly complement the meal.

Personal Note

I discovered this recipe on a summer day when I wanted to combine the vegetables from my garden with the fresh fish brought from the market. The aroma of the slowly cooked vegetables and the rich taste of the mackerel made me fall in love with this dish. I hope it brings you the same joy! Cooking is an art form, so don’t hesitate to put your personal touch on every recipe you prepare.

Enjoy cooking and savor every bite!