Baked mackerel with potatoes
- 4 mackerels
- 3 medium potatoes
- 2 o 3 scallions
- 2 tomatoes
- 3 garlic cloves
- Bay leaf
- 100 ml virgin olive oil
- 150 ml white wine
- Half lemon
- Fish soup
1. Put mackerels, or without the spine, in a fan or as we like. They are juicier with the spine.
2. Peel the potatoes and cut them in not very fat slices. Cut the onion into segments and cut the tomato into slices. Fry the potatoes and the onion.
3. Once fried, we create a bed with onion and potatoes, and in the upper part we place the tomato slices.
4. In a separate pan make a rehash with garlic crushed with parsley with care that they do not burn. Separate from the fire and if we want it, put a little paprika (this is optional). Return to heat and then add the white wine, the fish soup and the lemon juice. Let cook everything together a little, and reserve.
5. Prepare mackerels, if they are whole we make 2 cuts on the loin and we put a slice of lemon in each cut, we pepper it to our liking and we put it on top of the bed we have prepared. We will do the same if we have decided that they are on loins.
6. Preheat the oven to 200 degrees. Once preheated we lower it to 180 degrees. We put the tray with mackerels, we leave it 5 minutes, we open the oven and we water the fish with the refried that we have reserved. We put in the oven again and wait more or less 10 minutes, or a little more if it is on loins, and if it is whole we can leave it as much another 5 minutes more.
7. Serve mackerels on a tray or individual plates, with the vegetable bed underneath.
We offer you 200-300 g frozen mackerels (marketed by Oblanca).
Nutrition & well-being
Propiedades Nutricionales y Beneficios Saludables
The horse mackerel is a blue fish rich in omega-3 fatty acids, which helps reduce cholesterol levels and triglycerides in the blood.
- It is a good product to reduce the risk of diseases of the heart and blood vessels.
- Source of protein of high biological value, emphasizing between its content in vitamins, those of group B.
- Product rich in magnesium and iodine.