Baked mackerel fillets with herby Mediterranean vegetables

Name: Baked mackerel fillets with herby Mediterranean vegetables
Cuisine: Mediterranean
Ingredients: 4 fillets of mackerel; 6 tbsp olive oil; 2 onions (sliced); 4-5 garlic cloves (halved); 2 carrots, sliced; 2 sticks celery (sliced); 10-12 black olives (halved); 1 red pepper (sliced); 1 green pepper (sliced); 175ml dry white wine; 1 x 400g tin chopped tomatoes; 1 pinch sugar; 2 tbsp flat-leaf parsley (chopped); 1 tsp marjoram (chopped; some ciabatta loaf (optional)

5 steps

Greek cooking is all about fantastically fresh and simple ingredients. Great produce doesn’t require overcomplicated cooking as quality ingredients, such as fresh mackerel, speak for themselves.

Updated at: Thu, 17 Aug 2023 05:36:38 GMT

Nutrition balance score

Good

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories449.5 kcal (22%)

Total Fat28.7 g (41%)

Carbs16.4 g (6%)

Sugars5.4 g (6%)

Protein22.6 g (45%)

Sodium599.3 mg (30%)

Fiber3.2 g (11%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

6 Tbspolive oil

2 SticksCelery

175mldry white wine

1 x 400gtin chopped tomatoes

1 pinchsugar

2 Tbspflat-leaf parsley

1 tspmarjoram

Instructions

Step 1

Preheat the oven to 180C/350F/gas mark 4.

Step 2

With 1 tbsp of the olive oil, grease a shallow ovenproof dish. Heat 4 tbsp of the oil in a pan over a medium heat. Add the onions and garlic. Cook for 5 minutes. Add the carrots, celery, olives and sliced peppers. Cook, stirring frequently, for 8-10 minutes or until slightly softened.

Step 3

Remove the pan from heat and pour the wine into the pan. Return to the stove and bring to the boil. Add the tomatoes with the juice, sugar, and salt and pepper to taste. Simmer for 20 minutes, then stir in the fresh herbs.

Step 4

Put the fish in the oiled baking dish and pour the vegetable sauce around. Arrange the lemon slices on top of the fish. Drizzle with the remaining 1 tbsp oil and season.

Step 5

Bake, uncovered, for 15-20 minutes, depending on the thickness of the fish. Serve immediately with some warm ciabatta to mop up the sauce.

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