Baked Fish and Vegetable Meatloaf
My Sunday meatloaf.
Imagine if I didn’t include fish…you all know me too well by now.
You can use any fish, preferably bluefish, an ideal pairing with vegetables; you can also use the sauce to dress pasta.
For this recipe, I used bluefish, exactly mackerel, but you can use any type of fish.
In general, this category of fish is high in protein and healthy fats. Moreover, bluefish provides a high content of minerals such as phosphorus, iron, calcium, and iodine. They also have a good presence of vitamins, especially B group, D, and E.

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Difficulty: Medium
Cost: Economical
Rest time: 10 Minutes
Preparation time: 40 Minutes
Portions: 6
Cooking methods: Oven
Cuisine: Regional Italian
Region: Sicily
Seasonality: All seasons

405.47 Kcal

calories per serving

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Energy 405.47 (Kcal)
Carbohydrates 24.85 (g) of which sugars 5.14 (g)
Proteins 31.56 (g)
Fat 16.30 (g) of which saturated 6.42 (g)of which unsaturated 6.75 (g)
Fibers 7.57 (g)
Sodium 883.05 (mg)

Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients for Baked Fish and Vegetable Meatloaf

1.32 lbs swordfish (Or other already filleted bluefish or alternatively 2.2 lbs whole)
1 egg
1/3 cup pecorino romano (grated)
1 bunch parsley (chopped)
1 bunch wild fennel (chopped)
mint
salt
cloves garlic (chopped)
1 oz oz salted capers (previously desalted)
1/3 cup green olives in brine (pitted and desalted)
1 eggplant
1.1 lbs yellow squash (or orange)
1.1 lbs tomato sauce
3.5 oz oz provola cheese
1 tsp sugar (Or sweetener)
1 cup breadcrumbs
2 leaves bay leaf
1 stalk celery
to taste pepper

Baked Fish and Vegetable Meatloaf

Tools for preparing the Baked Fish and Vegetable Meatloaf

1 Baking Tray 12 inches
1 Baking Tray enameled (or large shallow baking tray)
Parchment Paper
Knife
Cutting Board
Spoon

Preparation of Baked Fish and Vegetable Meatloaf

Baked Fish and Vegetable Meatloaf.
Cut the eggplant into boats.
Peel the squash and cut it into slices. Season both vegetables with oil, salt, pepper, and oregano and bake at 356°F for 20 minutes.
Fillet the fish and chop it with a knife until minced.
Not with the processor, otherwise the mixture becomes hard and spongy.
Now put the pulp in a bowl and add: the egg, salt, parsley, grated pecorino romano, chopped garlic, pepper, breadcrumbs, and a little water if needed.
Knead with your hands as if you are kneading meatballs.
Then on a sheet of parchment paper, spread the mixture with your hands, shaping it into a rectangle.
After spreading the mixture, place the vegetables on top along with the galbanino. You will certainly have some vegetables left. Put them aside because you will need them later.
Using the parchment paper, roll the meatloaf and tighten it like a candy, and place it in the fridge for 10 minutes.
Meanwhile, in a baking dish, put: 1 chopped garlic clove, bay leaf, chopped fennel, chopped celery, desalted capers, pitted and cut olives, a drizzle of extra virgin olive oil, and mix everything.
Add the tomato sauce and the teaspoon of sugar. ATTENTION do not add salt as there are already capers and olives.
Mix everything well.
At this point, unroll the meatloaf and place it on the sauce.
Moisten its surface with a drizzle of oil.
Bake at 356°F for at least 30 minutes.
Finally, decorate with the remaining vegetables. To slice it, wait until it has cooled slightly. With the sauce we made, you can dress the pasta. Here’s my Baked Fish and Vegetable Meatloaf ready.