Baked Mackerel Recipe

Mackerel, one of the most delicious and nutritious fish of the seas, is a wonderful choice that brightens our tables in the winter months and delights us as a fish sandwich by the seaside. Thanks to its rich nutritional value, mackerel is an ideal option both for those who want to eat healthily and for those who simply want to enjoy a flavorful fish.

Getting to Know Mackerel Better

Mackerel is a type of fish commonly found in the Mediterranean, Aegean and Black Seas, which makes it easy to find in Spain as well. It has a soft texture without being overly fatty. These qualities make it an excellent choice for both grilling (see fish sandwich recipe) and baking.

From a health perspective, mackerel is truly a powerhouse. Its richness in omega-3 fatty acids supports heart health and helps lower bad cholesterol levels. Its high protein content aids muscle development, while its vitamin D content boosts the immune system. Especially during winter months, it can help protect the body against colds.

Tips for the Recipe

In this recipe, the mackerel is baked with potatoes and onions, which both enhances its flavor and adds a built-in side dish. Here are some important points to keep in mind while preparing it:

Choosing the Fish: The most flavorful mackerel are usually caught during the winter. Make sure the fish you buy is fresh. Fresh mackerel has shiny skin and bright eyes.
Cleaning the Fish: Removing the backbone helps the fish cook more evenly and makes it easier to eat. However, if you prefer, you can cook it with the bones and remove them while eating.
Using Bay Leaves: Bay leaves add a gentle aromatic flavor. Placing them under the fish allows the aroma to infuse more effectively.
Balancing Potatoes and Onions: To prevent the potatoes from drying out as they roast, drizzle them lightly with olive oil. When baked together with onions and garlic, they bring a deep, rich flavor to the dish.
Baking Time: Avoid using excessively high heat. 190°C is ideal. By the time the potatoes are lightly browned, the fish will be perfectly cooked.

This baked mackerel recipe is practical, healthy and a wonderful way to bring flavor to your table. You can complement it with a simple green salad or steamed vegetables (see broccoli salad) to create a balanced meal.

By including mackerel more often in your meals, you can enrich your diet with both flavor and nutrition.

Enjoy the recipe...

Enjoy...