Baked fish

Delicious baked mackerel recipe - Quick and simple

Preparation time: 10 minutes
Baking time: 25 minutes
Total time: 35 minutes
Servings: 4

Introduction
Baked fish is one of those recipes that combines healthy cooking with phenomenal taste. This baked mackerel recipe is simple, quick, and full of flavor, perfect for a family dinner or a weekday meal. It offers a perfect balance of protein, omega-3s, and vitamins, making it not only tasty but also beneficial for health. Mackerel is a fish rich in essential fatty acids that help maintain heart and brain health.

Ingredients
- 1 kg fresh mackerel (or frozen, thawed)
- 2 medium onions
- 3-4 tablespoons extra virgin olive oil
- Salt (to taste)
- Peppercorns (to taste)
- 2-3 sprigs of fresh sage (or 1 teaspoon dried sage)
- 2-3 bay leaves
- 1 cup ketchup (the recipe can be found on my page)

Preparation
1. Preparing the fish: Start by cleaning the mackerel, removing the entrails and scales. Rinse it well under cold running water and dry it with paper towels. If using frozen fish, make sure it is completely thawed before cooking to avoid an unpleasant texture.

2. Seasoning: Place the mackerel in a baking dish. Brush it with olive oil, ensuring it is evenly coated over the entire surface. Sprinkle salt, pepper, and sage on top. If you have fresh sage, you can use a few whole leaves for added flavor.

3. Adding the vegetables: Peel the onions and slice them thinly. Distribute the onion slices evenly around the fish in the dish. Add the bay leaves and ketchup, which will add a sweet-sour note and help keep the fish moist.

4. Baking: Cover the dish with aluminum foil to retain moisture. Preheat the oven to 180°C and place the dish inside. Let the fish bake for 20-25 minutes until the flesh becomes opaque and flakes easily with a fork.

5. Finishing: Once the baking time is up, remove the aluminum foil and let the fish bake for another 5 minutes to brown slightly on the surface. This step is optional but will add a delicious crunchy texture.

6. Serving: Remove the mackerel from the oven and let it rest for a few minutes. Serve it warm, alongside a generous portion of polenta, which will perfectly complement the fish's flavor. You can also add a fresh vegetable salad for an extra boost of vitamins and crunch.

Practical tips
- Fish maintenance: If you are not very familiar with cleaning fish, you can ask a fisherman for help or buy pre-cleaned mackerel from the store.
- Recipe variations: Instead of ketchup, you can use tomato sauce or soy sauce for a different flavor. You can also add lemon slices for a fresher taste and a note of acidity.
- Pairings: Baked fish pairs perfectly with a glass of dry white wine or a cold blonde beer. Additionally, for a heartier meal, you can prepare baked potatoes or mashed potatoes.

Nutritional information
A serving of baked mackerel (approximately 250g) contains about 350 calories, being an excellent source of protein (approximately 30g) and omega-3 fatty acids, which are essential for heart health. Additionally, onions provide antioxidants and vitamins, thus contributing to a balanced diet.

Frequently asked questions
1. Can I use another type of fish?
Yes, you can replace mackerel with other types of fish, such as sea bream or salmon, but the baking time may vary.

2. How can I tell if the fish is cooked properly?
The fish flesh should be opaque and flake easily with a fork. If it is still translucent, it needs a few more minutes.

3. Can I prepare this recipe in advance?
Yes, you can prepare the fish and vegetables a few hours in advance, then place them in the oven just before serving to maintain freshness.

Conclusion
This simple and quick baked mackerel recipe is ideal for anyone looking to bring a touch of health to their plate without spending hours in the kitchen. With readily available ingredients and easy-to-follow steps, you will create a delicious dish that will surely impress family and friends. Don't forget to enjoy every bite and share this moment of savoring with your loved ones. Enjoy your meal!