WHOLE MACKEREL BAKED OVER VEGETABLES
OILY FISH NUTRITION
Oily fish include herring, salmon, sardines, sprats, trout, and mackerel. They are high in Omega 3 fatty acids and a good source of vitamin D. Note that fresh and canned tuna do not count as oily fish.
A few of the health benefits of oily fish are the following: they help protect against heart disease, have neuroprotective properties, they protect joints, help support good mental health and help to reduce the risk of certain cancers.
Health experts recommend eating fish at least once or twice each week. The best methods of preparing fish are: sous vide, microwaving, baking, steaming, and poaching.
RATING
SERVES
6
PREP TIME
15 min
COOK TIME
30 min
Ingredients
- 1 whole mackerel about 2 pounds, cleaned, head and tail left intact
- 1 tsp dried Greek oregano
- 1 lemon thinly sliced
- Red onion coarsely chopped
- 1 cup pitted Kalamata olives
- 2 cups cherry tomatoes
- 10 sprigs of flat-leaf parsley
- Extra-virgin Greek olive oil for drizzling
- Sea salt and freshly ground pepper
Instructions
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Preheat the oven to 425˚F/ 220˚C and line a baking sheet or shallow pan with parchment paper. Place the onion slices, tomatoes and olives on the baking sheet and drizzle with a little olive oil. Season lightly with salt..
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Using a sharp knife, make a few incisions in the skin on both sides of the fish. Transfer to the lined baking sheet, over the vegetables.
-
Drizzle fish on both sides with olive oil; season with oregano, sea salt and pepper. Arrange a few lemon slices and a parsley in the cavity; coarsely chop remaining parsley and sprinkle over fish. Roast until the fish is opaque and cooked through, 20 to 25 minutes.
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