Mackerel Fillets in a Savoy Cabbage “Parcel”: Wellness and Savings on a Plate
Sometimes the best preparations are born by chance, opening the fridge and letting instinct guide you. That’s what happened to me last week: I was trying to empty the pantry and out came a gourmet main course, so delicious that my husband and I “sacrificed” ourselves (with great pleasure!) to taste it twice so we could reproduce it and write the recipe!
Why choose Mackerel?
Mackerel is the king of blue fish. Often underestimated, it is actually a nutritional treasure:
Omega-3: Rich in “good” fats that protect the heart.
Safety: Compared to large fish like tuna or swordfish, mackerel accumulates far fewer contaminants (such as mercury).
Lightness: High-quality protein, highly digestible and low in calories.
The Green Idea: The Edible Parcel
In this recipe we abandon parchment paper and aluminum. We will use the savoy cabbage leaves! This choice is not only ecological and safe, but it adds a note of flavor and texture that paper never would. A natural envelope that protects the fish during cooking, keeping it juicy, and that transforms into a delicious side dish that absorbs all the aromas of the sea.
FUN FACT: Did you know that mackerel has no pharmaceutical residues because it cannot be farmed? Therefore it is only wild-caught! This guarantees the absence of pharmaceutical residues or unhealthy feeds. Not to mention the favorable economic aspect! Being part of the so-called “poor fish”, mackerel is quite affordable and totally sustainable.
Here are other healthy, light fish recipes you might like:
- Difficulty: Very easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 4
- Cooking methods: Oven
- Cuisine: Italian
- Seasonality: Autumn, Winter
Ingredients
- 4 mackerel fillets (pin-boned)
- 8 leaves savoy cabbage (preferably the larger outer leaves)
- to taste fresh herbs (thyme, marjoram, parsley and chives)
- 1 small bunch parsley
- 3 tablespoons extra virgin olive oil
- to taste salt
- to taste mixed peppercorns
Tools
- Paper towel
- 1 Deep saucepan
Steps
Rinse the mackerel fillets thoroughly under running water, then drain and pat them dry with kitchen paper.
Also rinse the savoy cabbage leaves under running water. I had the inner hearts, but it is recommended to use the larger outer leaves for this recipe to create a proper fish parcel.
In a saucepan, blanch the leaves in lightly salted water for about 3 minutes.
Lift them out with tongs, let them cool slightly, then gently squeeze out the remaining water and remove the central rib. Arrange them in the base of a well-oiled baking dish, placing for each cabbage leaf a mackerel fillet.
Season with salt, pepper and flavor with the fresh herbs.
Cover each fillet with a second cabbage leaf creating a sort of parcel in which the fillets will cook. Add more fresh herbs and adjust the salt, then drizzle the surface with a little olive oil and put in a preheated oven at 356°F for 20-25 minutes.
Remove from the oven and garnish with additional parsley to taste and another drizzle of raw olive oil if desired.
And voilà… the mackerel fillets in savoy cabbage parcel are ready to be enjoyed!
Enjoy your meal from La Cucina di FeFè!
Storage
You can store the fillets, once cooked, in the refrigerator in suitable containers, preferably glass, for 2 days or freeze them in the freezer for 1 month.
Tips, notes, variations and suggestions
🟣If you have children, make sure the fillets are perfectly free of bones and gutted. The sweetness of the savoy cabbage mellows the strong flavor of mackerel, making it beloved even by the little ones!
🟣For an extra touch of freshness: try adding a grated zest of untreated lemon together with the herbs. They will be truly delicious!
FAQ (Questions and Answers)
1. Can I use frozen mackerel?
Certainly! Just make sure to let it thaw slowly in the refrigerator and then pat it very dry with kitchen paper before seasoning, so it does not release too much water into the savoy cabbage “parcel” while cooking.
2. Does the cabbage need to be blanched?
Yes, the quick bath in boiling water for 2-3 minutes is essential to make the leaf flexible. If you used it raw, it would remain too tough after oven cooking.
3. How do I know when the mackerel is cooked?
Being a thin fillet, it cooks quickly. If, by piercing the “parcel” lightly with the tines of a fork, it feels firm and no longer soft, the fish is ready. Usually 20 minutes are sufficient.
4. Can I prepare the parcels in advance?
Yes, you can assemble them a few hours ahead and keep them covered in the refrigerator with cling film. Bake them only at dinnertime to enjoy them hot and crisp.
