Mackerel with Artichokes and Oranges: A Healthy Main Dish Rich in Omega-3
If you’re looking for a fish main course that combines taste, genuineness, and wellness, the combination of mackerel, artichokes, and oranges is a winning choice. This recipe, perfect for those who love Mediterranean cuisine, is a true health concentrate thanks to the properties of its main ingredients.
The properties of mackerel: the king of blue fish
Mackerel is the quintessential blue fish, famous for being a natural supplement of minerals, vitamins, and noble proteins. Its lean meat is among the richest in Omega-3 fatty acids, essential for strengthening the immune system, protecting the cardiovascular system, and preventing neurodegenerative diseases.
A complete nutritional pairing: Artichokes and Oranges
To make this dish a balanced meal, I chose to pair mackerel with artichokes. These vegetables, rich in water and vegetable fibers, stimulate proper intestinal function and provide valuable minerals.
The final touch is given by the citrus scent of oranges. Not only do they provide an extra dose of Vitamin C, but they also give the fish a fresh and refined flavor that perfectly balances the fatty component of mackerel.
When to prepare this recipe?
Although the ideal season for artichokes and oranges is winter and spring, I recommend saving this recipe among your favorites. It’s an excellent idea for a light and nutritious main course, capable of conquering the palate with the simplicity of fresh and genuine ingredients.
Here are some other artichoke recipes you might be interested in:
- Difficulty: Medium
- Cost: Medium
- Rest time: 30 Minutes
- Preparation time: 25 Minutes
- Cooking time: 30 Minutes
- Portions: 4
- Cuisine: Italian
Ingredients
⚠ THIS RECIPE CONTAINS ONE OR MORE AFFILIATE LINKS. The products I recommend are the same ones I use in my recipes; purchasing them through my blog helps support me and my work, while it costs you nothing extra!
- 3 mackerels (fresh)
- 4 artichokes
- 1.4 fl oz white wine
- 1 blood orange (unwaxed)
- 1/2 orange (the juice)
- 1 orange zest
- 1 lemon juice
- 1 clove garlic
- as needed breadcrumbs
- 1 bunch chopped parsley
- as needed extra virgin olive oil
- as needed salt
- as needed white pepper
Tools
- Tweezers
- 1 Baking Dish
- 1 Parchment Paper
- 1 Knife
- 1 Pan
- 1 Wooden Spoon
Preparation
Clean the mackerels by gutting them. Incise the back of the mackerel and cut the first fillet. Turn it over and cut the second, removing the central bone. Rinse the fillets under running water (fig. 1).
With tweezers, remove the larger bones (fig. 2).
Pat the fillets dry with paper towels, then place them in a baking tray lined with parchment paper skin side down (fig. 3).
Drizzle with a little oil, then season with salt and pepper, and sprinkle the entire surface of the fillets with orange zest (fig. 4).
Meanwhile, trim the artichokes, remove the inner beard, cut the hearts into wedges and keep them in acidulated water with lemon juice. In a non-stick pan, brown the garlic with two heaping tablespoons of oil. Add the well-drained artichokes and sauté for 2′ (fig. 5).
Deglaze with white wine and raise the flame to evaporate the alcoholic part, then lower the heat and cook covered for another 10′ (fig. 6).
Add a few tablespoons of hot water if necessary, then adjust the salt and pepper and turn off. Sprinkle with chopped parsley (fig. 7).
Cover the fillets with sautéed artichokes and some orange slices. Drizzle with a swirl of oil and the juice of half an orange and place in a static oven at 350°F for 25′ (fig. 8).
And voilà… the baked mackerel fillets with oranges and artichokes are ready to be enjoyed!
Bon Appétit from La Cucina di FeFè!
Storage
👉Baked mackerel fillets with oranges and artichokes can be stored in the fridge in suitable refrigeration containers, preferably glass, for 1-2 days maximum.
