OVENBAKED MACKEREL FILLETS WITH LEMON AND ORANGE Aroma di cannella from aromadicannella.blog
Introduction
Mackerel is a type of fish that is rich in omega-3 fatty acids, which are good for your heart health. Mackerel fillets are also easy to cook and versatile, making them a great addition to any meal. In this article, we’ll provide a detailed recipe for mackerel fillets, including the ingredients, instructions, and nutrition information.
Ingredients
Here are the ingredients you’ll need to make mackerel fillets: - 4 mackerel fillets - 1 tablespoon of olive oil - Salt and pepper - Lemon wedges - Fresh herbs (optional)
Instructions
Follow these steps to make delicious mackerel fillets: 1. Preheat the oven to 400°F (200°C). 2. Line a baking sheet with parchment paper. 3. Place the mackerel fillets on the baking sheet, skin side down. 4. Drizzle the olive oil over the fillets. 5. Season the fillets with salt and pepper. 6. Bake the fillets in the oven for 10-12 minutes, or until they are cooked through. 7. Remove the fillets from the oven and let them cool for a few minutes. 8. Serve the fillets with lemon wedges and fresh herbs (optional).
Nutrition
Here is the nutrition information for one serving (1 fillet) of mackerel fillets: - Calories: 200 - Fat: 12g - Saturated Fat: 2g - Cholesterol: 70mg - Sodium: 100mg - Carbohydrates: 0g - Fiber: 0g - Sugars: 0g - Protein: 22g Mackerel is a good source of protein and omega-3 fatty acids. It is also low in calories and carbs, making it a great choice for those who are watching their weight.
Variations
If you want to switch things up, here are some variations you can try: - Add some garlic or onion powder to the seasoning mix for extra flavor. - Substitute the olive oil for butter or ghee. - Grill the fillets instead of baking them for a smoky flavor. - Serve the fillets with a side of roasted vegetables or a salad for a complete meal.
Tips
Here are some tips to help you make the perfect mackerel fillets: - Make sure the fillets are fresh and not frozen. - Remove any bones from the fillets before cooking. - Don’t overcook the fillets, as they can become dry and tough. - Use a meat thermometer to ensure that the fillets are cooked to an internal temperature of 145°F (63°C).
Conclusion
Mackerel fillets are a delicious and healthy addition to any meal. With this recipe, you can easily make them at home with just a few simple ingredients. Try out different variations and serve them with your favorite sides for a tasty and nutritious meal.