If you are familiar with the bases of proper nutrition, then you are unlikely to be surprised by the fact that the ideal, from the point of view of a nutritionist, dinner, is considered a fish paired with vegetables. We decided to follow this rule and give you one of the options for a healthy dinner - mackerel baked with vegetable assortment.
Mackerel fillet, baked in the oven with vegetables
Ingredients:
- mackerel carcasses - 2 pieces;
- garlic - 2 teeth;
- Ground ginger - 2 tsp.
- cayenne pepper - 1 teaspoon;
- vegetable oil - 30 ml;
- tomatoes - 320 g;
- sweet pepper - 290 g;
- onion - 230 g.
Preparation
Gut the fish carcasses and divide them into fillets. Each fillet check for bones and remove them if necessary. Season the mackerel with a mixture of ground ginger, sea salt, cayenne pepper and garlic. Sprinkle the fish with oil and put on a marinade for 15 minutes. This time is enough to prepare vegetables.
Optionally, but not too large, cut onions, tomatoes and sweet peppers, sprinkle everything with oil and spread on the vegetable cushion pieces of marinated fillet. Put the dish in a preheated 190 degree oven for 20-25 minutes. A good company of mackerel baked in the oven with vegetables will make a glass of white wine.
Mackerel stuffed with vegetables and baked in the oven
Ingredients:
- mackerel carcasses - 2 pieces;
- onion - 45 g;
- carrots - 55 g;
- tomato - 55 g;
- garlic - 2 teeth;
- thyme - 2 branches;
- slices of lemon - 4 pcs.
Preparation
Gutted mackerel carcasses rinse, and the abdominal cavity season with sea salt and freshly ground pepper, and then rub paste with garlic cloves. Put inside the fish grated carrots, half-rings of onions, tomatoes and lemon slices. To the vegetable content, add a twig of thyme. Grind the walls of the abdomen of the fish with toothpicks and wrap the carcass with foil. Mackerel baked in foil with vegetables should be cooked in a 190 degree oven oven about half an hour.
How to cook mackerel in an oven with vegetables?
Ingredients:
- fillet of mackerel - 4 pcs .;
- zucchini - 230 g;
- cherry tomatoes - 2 handfuls;
- garlic - 2 teeth;
- champignons - 110 g;
- sweet pepper - 230 g;
- leaf of the laurel.
Preparation
Preheat the oven to 190 degrees, lay on the baking sheet slices of courgettes, tomatoes, mushrooms, large slices of pepper. Mix the vegetables with the garlic paste and a drop of oil. Laurel leaf rub in mortar with salt and grind the mixture with fish fillets. Place the mackerel on a vegetable cushion and send it to bake at 185 degrees 25 minutes.