Baked mackerel with potatoes is an exceptional dish both because it features this blue fish and for the extreme simplicity of this recipe.
Mackerel, like other blue fish, is very rich in omega-3 fatty acids, the so-called “good fats” that protect us from cardiovascular diseases.
It is rich in proteins, vitamins, and minerals. Its cost is moderate and its meat has the advantage of being low in calories.
In the recipe at hand, it is prepared in the oven with a tasty side of potatoes and onion. The result is a complete, fragrant, and flavorful dish, ideal for the whole family.
- Difficulty: Very Easy
- Cost: Affordable
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Spring, Summer, and Autumn
- Energy 731.05 (Kcal)
- Carbohydrates 36.71 (g) of which sugars 4.10 (g)
- Proteins 55.14 (g)
- Fat 41.00 (g) of which saturated 10.58 (g)of which unsaturated 30.32 (g)
- Fibers 4.41 (g)
- Sodium 596.31 (mg)
Indicative values for a portion of 450 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
- 1.65 lbs potatoes
- 1 onion
- 2.65 lbs mackerel
- to taste sage (dried)
- to taste thyme (dried)
- to taste salt
- to taste olive oil
Tools
- Scissors for fish
- 1 Cutting Board
- 1 Mandoline
- 1 Baking Tray or baking sheet
Steps
To prepare baked mackerel with potatoes, start by washing and peeling the potatoes, placing them directly into a bowl full of water.
This will prevent them from turning brown.
Slice the potatoes thinly using the mandoline and spread them evenly on the baking tray (or baking sheet) lined with parchment paper.
Avoid overlapping too many in certain spots; as mentioned, try to distribute the potato slices to create an even layer.
Season with salt, dried sage, thyme, and if desired, freshly ground black pepper.
Under running water, thoroughly wash the already gutted fish.
Then remove the dorsal, ventral, and side fins.
Trim the tail and rinse further.
Place the well-drained fish on the layer of potatoes.
Using the mandoline, slice the onion and distribute it both over the potatoes and inside the belly of each fish, which we will also have seasoned with salt and the spices used in the recipe.
Drizzle olive oil over the entire preparation and bake at 356 degrees Fahrenheit, on the middle/lower rack of the preheated static oven, for about 25-30 minutes.
To check if the fish is cooked, open one and when the flesh is entirely white, it can be removed from the oven.
Cooking times are always proportional to the size of the fish and the temperature of the oven.
Baked mackerel with potatoes is now ready.
Serve hot with its side of potatoes and onion, with a sprinkle of lemon juice and a drizzle of raw oil.
Storage
It is advisable to consume mackerel as soon as it’s ready.
It is advisable to consume mackerel as soon as it’s ready.
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