Mackerel Recipe
This oven-baked mackerel recipe is bright and fresh, with tender vegetables and lemony pan juices you’ll want to soak up with bread.
Servings: 4
Equipment
Ingredients
- 2 whole mackerel fresh, gutted, rinsed, patted dry
- 2 Tbsp olive oil
- 2 cloves garlic minced (or grated)
- 1 red chili fresh, finely chopped
- 1 tsp dried oregano
- 1 Tbsp fresh thyme chopped
- 2 Tbsp fresh parsley chopped
- 1 lemon zest
- 1 Tbsp lemon juice
- salt to taste
- black pepper to taste
- lemon slices for inside cavity
Vegetables (for tray)
- 2 Zucchini (~300 g), sliced into ½-inch rounds
- 1 fennel bulb cut into vertical wedges
- 2 shallots medium, peeled and sliced into wedges
- 9 ounces green beans trimmed
- 1-2 handful cherry tomatoes whole, stem-on if pretty
- 4 cloves garlic sliced
- 1 lemon half thinly sliced for the tray, half for serving
- small sprigs fresh thyme (tucked among veg)
- drizzle olive oil
- salt to taste
- black pepper to taste
To Serve
- slices of bread for toasts and dipping in juices
Instructions
- Rub the mackerel inside and out with salt and lemon. Rinse well, then pat completely dry with paper towels.
- Spread the prepared zucchini, fennel, shallots, green beans, and cherry tomatoes on a large baking tray. Scatter the sliced garlic and thyme sprigs over the top, drizzle with olive oil, season with salt and pepper, and toss gently to coat.
- In a bowl, mix olive oil, minced garlic, chopped thyme, chopped parsley, dried oregano, chopped fresh chili, lemon zest, lemon juice, salt, and black pepper until well combined.
- Brush the herb mixture all over the mackerel, inside and out. Place lemon slices inside the cavity of each fish.
- Nestle the mackerel among the vegetables on the tray. Scatter a few lemon slices on top.
- Bake in a preheated 400°F (200°C) oven for 20 to 25 minutes, until the fish is opaque and flakes easily. The vegetables should be tender and lightly caramelized.
- Let everything rest for 1 to 2 minutes. Serve the fish with the roasted vegetables and crusty bread, spooning the pan juices over before eating.
Nutrition
Calories: 147kcal | Carbohydrates: 19g | Protein: 4g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 0.2mg | Sodium: 50mg | Potassium: 807mg | Fiber: 6g | Sugar: 9g | Vitamin A: 1179IU | Vitamin C: 65mg | Calcium: 106mg | Iron: 3mg