Mackerel in foil is a second course of blue fish made with a cooking method that exploits the steam released by the fish itself. This leaves its meat tasty and succulent, preserving all its nutritional properties.
Mackerel belongs to the blue fish family, containing high-quality biological proteins, minerals such as calcium and phosphorus, B group vitamins, and good fats like omega 3.
It has lean and digestible meat and is a suitable food for all ages.
Thanks to its properties, it helps protect the body from cardiovascular diseases, cholesterol, and triglycerides.
In a fresh fish, its meat appears firm and compact, the smell is pleasant, and the eye is shiny with vibrant coloring.
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- Difficulty: Easy
- Cost: Cheap
- Preparation time: 25 Minutes
- Portions: 3
- Cooking methods: Oven
- Cuisine: Italian
- Energy 903.79 (Kcal)
- Carbohydrates 8.88 (g) of which sugars 6.56 (g)
- Proteins 110.39 (g)
- Fat 49.24 (g) of which saturated 11.93 (g)of which unsaturated 10.71 (g)
- Fibers 1.21 (g)
- Sodium 673.61 (mg)
Indicative values for a portion of 466 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
- 6 mackerel
- 1.4 oz parsley (fresh)
- 4 cloves garlic
- Half tablespoon sage
- Half tablespoon dried oregano
- to taste extra virgin olive oil
- 1 lemon (untreated)
- 12 leaves bay leaf
- to taste black pepper
Tools
- Scissors for fish
- 1 Cutting Board
- 1 Knife kitchen
- 1 Baking Tray baking
- Parchment Paper
- Aluminum Foil
Steps
To prepare the mackerel in foil, start by washing the already gutted fish under running water.
Cut off the fins and tail with scissors suitable for cleaning fish.
If desired, remove the lateral bones that run from the tail to about 1/3 the length of the fish with a sharp knife, although in this cooking method, they will not be a nuisance as they can be easily removed from the cooked fish.
It is advisable to perform this operation when cooking them in broth or in sauces, where these bones would detach and float around.
Pat the fish dry with paper towels, including the inside of the belly, or let it drain very well.
On a cutting board, chop the parsley and garlic.
From a well-washed lemon, cut thin slices and then halve them.
Place each mackerel on a rectangle of parchment paper long enough to close the fish well in length.
Place the parchment paper on top of a sheet of aluminum foil.
Salt and pepper the belly, season with sage and oregano, and the parsley and garlic mixture. Insert a bay leaf as well.
Drizzle with a little olive oil and finish by inserting half a slice of untreated lemon into the belly.
Do the same on the outside surface of the entire fish and then close it, leaving a small vent at the top.
Place the fish next to each other on the baking tray and bake in a preheated static oven at 392°F, in the lower-middle part, for about 25 minutes.
Then raise one level and cook for another 15 minutes or so.
The cooking times depend on the thickness of each individual fish; just open one to check that the flesh is white and thus cooked.
Mackerel in foil is now ready.
Serve with a drizzle of raw olive oil and a squeeze of lemon.
Storage
Consume immediately. If necessary, store tightly closed in an airtight container in the refrigerator for up to one day.
Consume immediately. If necessary, store tightly closed in an airtight container in the refrigerator for up to one day.
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