WHOLE MACKEREL BAKED OVER VEGETABLES

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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.

PREP TIME 15 minutes

COOK TIME 30 minutes

SERVES 6

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

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..
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.