Mackerel in the oven - 4 quick and tasty recipes for a healthy diet

From a balanced diet directly depends on whether the body will function properly. Therefore, I propose every week to arrange a fish day, for example, with cooked quickly and tasty mackerel in the oven.

Important nuances:

1. To remove the specific smell of fish, it is enough to marinate it briefly in lime or lemon juice.
2. Using foil or a sleeve when baking in the oven will help preserve the juiciness of the mackerel.
3. For the preparation of sea fish, I recommend using sea salt: it is healthier and better combined with the product under discussion.

Mackerel baked in a foil with spices

• Time: 120 minutes.
• Servings Per Container: 2.
• Calories per 100 g: 190 kcal.
• Purpose: lunch, dinner.

Mackerel in foil - a healthy dish rich in potassium, fluoride, zinc. Proteins in its composition are absorbed three times faster, compared with beef.

Structure:

• mackerel - 1 pc.;
• lemon juice - 15 ml;
• vegetable oil - 25 ml;
• salt and spices to taste.

Working process:

1. Gutted carcass without tail and head, wash, get wet with napkins, divide into parts. Water the slices with lemon juice, season with salt and your favorite spices.
2. Lubricate the sheets of foil (cut to the size of the fish) with oil and wrap in them the portioned parts of the mackerel.
3. We send blanks for 60 minutes in the cold.
4. We take out the products, keep at room temperature for up to a quarter of an hour, so that the mackerel is heated and baked evenly. We place for 20 minutes. in the oven, bake at 200 ° C.

It is interesting! In Japan, traditionally, mackerel is deep-fried, after which they are left to marinate in vinegar with soy sauce and vegetables.And in South Korea, this kind of fish is included in the school menu.

Cooking in the sleeve in the oven

• Time: 45-60 minutes.
• Servings Per Container: 4.
• Calories per 100 g: 175 kcal.
• Purpose: lunch, dinner.

Using this cooking method, it is possible to preserve the maximum possible amount of mackerel nutrients, as when steaming.

Structure:

• mackerel - 2 pcs.;
• bulbs - 2 pcs.;
• lemon juice - 30 ml;
• salt and spices to taste.

To bake fish in a sleeve and serve as a hot dish for dinner, you will need the following cooking procedure:

1. Pour the treated carcasses with juice and sprinkle with seasonings, salt.
2. We set the fish aside for 20 minutes, and at this time we cut the onions in half rings.
3. We put mackerel in the sleeve, and in the center we place the vegetable composition, fix the ends of the package, make several punctures for the steam to exit.
4. We send the billets into the oven to bake at 200 ° C for 25-30 minutes.

Do you know that mackerel has a positive effect on the children's body due to the unsaturated acids Omega-3, and is also indicated for older people as a means of preventing diseases of the cardiovascular system and atherosclerosis.

How to bake with potatoes

• Time: 60 minutes.
• Servings Per Container: 6.
• Calories per 100 g: 112 kcal.
• Purpose: lunch, dinner.

Quick and “tasty” recipes for cooking fish dishes will come to the aid of busy people who adhere to a balanced diet, constantly monitoring their health.

Structure:

• mackerel - 1 pc.;
• potatoes - 8 tubers;
• bulbs - 2 pcs.;
• carrots - 1 pc.;
• mayonnaise - 50 g;
• vegetable oil - 30 ml;
• salt and spices to taste.

Work Stages:

1. We free the carcass from all that is superfluous and divide it into portion pieces.
2. In the bowl we prepare a spicy dressing of mayonnaise, spices and salt, with which we lubricate the fish.
3. Wash carrots, onions and potatoes, peel, arrange with ringlets.
4. We spread the “pillow” from the vegetable slices on a baking sheet, distribute the potato slices, place the fish on top.
5. We cook the dish in the oven at 180-200 ° C for 45 minutes.

Advice! If you have free time, I recommend that you independently prepare a fragrant “bouquet” of seasonings, since the composition of the components is not always indicated in packaged sets of spices.

Recipe with vegetables for a healthy diet

• Time: 60 minutes.
• Servings Per Container: 5–6.
• Calories per 100 g: 143 kcal.
• Purpose: lunch, dinner.

Balanced (rational) nutrition does not mean a lot of restrictions and efforts. I recommend including in the menu such an easy to create, tasty and healthy dish as a brightly decorated and properly cooked mackerel with vegetables and spicy spices.

Structure:

• mackerel - 1 pc.;
• potatoes - 5 tubers;
• carrots - 1 pc.;
• mayonnaise - 100 g;
• cheese - 150 g;
• vegetable oil - 30 ml;
• salt, spices, herbs - to taste.

Cooking method:

1. Sliced ​​potatoes and carrots are passaged in vegetable oil.
2. We distribute soft vegetables with a golden hue over the foil spread on a baking sheet, spread the gutted and spiced fish on top.
3. Sprinkle the contents of the container with cheese chips and pour abundantly with mayonnaise.
4. Put the dish in the oven for 20 minutes, bake at a temperature of 200 ° C.

 

In the menu of restaurants in Western Europe you can rarely see dishes that include mackerel. But there are many delicacies from mackerel. Interestingly, this is actually the name of the same fish.

Mackerel in the oven is a nutritious dish that allows you to heartily eat and saturate the body with such important trace elements as fluorine, zinc and sulfur.