Mackerel in cannellini bean stew is an economical and easy-to-make recipe.
Economical because bluefish, unlike other varieties of fish, is not expensive at all! .. and mackerel belongs to the category of bluefish; legumes too .. whether they’re purchased canned or dried, they are really reasonably priced.

In short, a recipe of the so-called “poor kitchen,” but it’s rich in nutrients given by Omega3 which are abundant in mackerels, vitamins, and fibers contained in the beans ..

Very tasty and quick to make, especially if you have the mackerels filleted at the fish market, and also because we use canned beans, I’m sure this mackerel in cannellini bean stew recipe will be very popular with you too. It can be served both for lunch and dinner, and it’s ideal to accompany everything with slices of bruschetta.

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Difficulty: Very easy
Cost: Economical
Preparation time: 5 Minutes
Portions: 2
Cooking methods: Stovetop
Cuisine: Italian
Seasonality: All seasons

248.27 Kcal

calories per serving

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Energy 248.27 (Kcal)
Carbohydrates 32.72 (g) of which sugars 1.11 (g)
Proteins 9.65 (g)
Fat 8.76 (g) of which saturated 1.22 (g)of which unsaturated 0.55 (g)
Fibers 6.89 (g)
Sodium 423.48 (mg)

Indicative values for a portion of 200 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

Rustic and flavorful dish, rich in fiber and omega 3

2 mackerels
10.5 oz canned cannellini beans
cloves garlic powder (or one fresh clove)
¼ cup white wine
2 tablespoons extra virgin olive oil
salt
pepper
water
bread for bruschetta
parsley

Preparation of mackerel in cannellini bean stew

– Have the mackerel fillets prepared by your fishmonger.

– In a saucepan, heat 2 or 3 tablespoons of oil, sauté the garlic, chili pepper, and parsley stems, then add the beans well rinsed from their brine.
– Pour ¼ cup of water and add the washed and quartered tomatoes.
– Stir, season with a little salt, and close the saucepan with the lid; cook for about 5 minutes.
– Uncover the pot, add the mackerel fillets, and deglaze with a little white wine.
– Cook for 5-6 minutes and turn off.
– Serve the mackerel in cannellini bean stew with slices of bruschetta, and a generous sprinkling of pepper.