Mackerel is considered a healthy and highly nutritious fish to include in a healthy diet. As a rule, mackerel is consumed in salted or smoked form, however, mackerel baked in the oven is very tasty.
Whole oven baked mackerel
For cooking, it is better to take both fresh and frozen fish. You will need:
- mackerel (about 1 kg) - 1 carcass;
- onions - 1 pc.;
- parsley - 1 bunch;
- lemon - 1 pc.;
- salt, pepper - to taste.
Leave the freshly frozen mackerel to thaw at room temperature. In order not to spoil the fish, in no case use a microwave oven or place in warm water. It is best to defrost mackerel by gradually changing the temperature and moving it from the freezer to the refrigerator compartment, and then leaving it at room temperature.
You need to cut the fish when it is still a little frozen, as this will simplify the cleaning process. Cut off the fins, head and tail, make a longitudinal cut and remove the entrails. If you want to bake the whole fish, you can leave the tail and head as you wish. When doing this, remember to remove the gills as they can impart a bitter taste to the dish.
Rub the cut mackerel carcass with a mixture of salt and pepper. Then take the foil and place the carcass on top of it. The foil need not be oiled, since mackerel is a very fatty fish. It is this fat that is quite enough for the fish to bake well. Sprinkle the mackerel with lemon juice inside and out.
Now you need to prepare the filling: rinse the onion and any greens, chop finely and carefully put in the belly of the mackerel. Next, wrap your fish in foil on all sides and place in the oven at 180 ° C for 20 minutes. Then open the oven door and bake at 220 ° C for about 15 minutes with the Grill setting.
It is the grill that is able to give the mackerel flavor and special nutritional value. Overexposing the fish in the oven is not worth it, because it can become dry.
Whole oven-baked mackerel can be served as a stand-alone dish, or in combination with a side dish such as mashed potatoes, vegetables or a light salad.
Benefits of mackerel
This fish contains vitamins, minerals and omega-3 fatty acids. It is these components that increase the body's defenses, optimize the level of hormones in the body, and also restore metabolic processes.
Mackerel is useful for lactating women, children, as well as people with diseases of the cardiovascular system.
