Hearty mackerel with potatoes and vegetables in the oven

European cuisine

---

Description Products Steps

Despite the calorie content of mackerel, its fats are healthy and have a very beneficial effect on digestion. This fish can be used to prepare dozens of delicious dishes with valuable nutritional value. This recipe contains a successful and harmonious combination of bright fish flavor and the flavors of potatoes, onions, carrots, tomatoes, lemon against the background of the aroma of coriander and oregano. At the same time, the technique of cooking mackerel in the oven is the best method for this fish.

1. Calories
   102,2 kcal
2. Protein
   4,82 gram
3. Fat
   4,56 gram
4. Carbohydrates
   10,18 gram
5. ~ Time
   1 Min
6. Pepper
7. Complexity

Products per 5 serving:

1. Mackerel

   ---

   
   1 piece = 400 g
2. Potato

   ---

   
   1000 g
3. Carrot

   ---

   
   2 pcs. = 200 g
4. White onions

   ---

   
   2 pcs. = 160 g
5. Tomato

   ---

   
   2 pcs. = 180 g
6. Lemon

   ---

   
   1 piece = 120 g
7. Parsley

   ---

   
   1 bunch = 20 g
8. Coriander

   ---

   
   1 tbsp. l. = 14 g
9. Dried oregano (oregano)

   ---

   
   1 tbsp. l. = 10 g
10. Spices for fish

    ---

    
    2 tbsp. l. = 36 g
11. Sunflower oil refined

    ---

    
    40 ml = 40 g
12. Salt

    ---

    
    to taste
13. Black pepper ground

    ---

    
    to taste

Steps:

1. 
   Peel and wash potatoes, carrots and onions. Clean the mackerel from the insides, cut off the fins, remove the dark film inside. Wash and dry the greens and tomatoes.
2. 
   Cut the potatoes and onions into small pieces, carrots into circles. Add salt and pepper to taste, stir.
3. 
   Cut the mackerel into portions. Add fish seasoning, oregano, coriander to it. Cut tomatoes, sweet peppers, lemon into slices, greens into small pieces.
4. 
   Cover a baking sheet with foil and grease with sunflower oil. Place potatoes, onions and carrots on it, pour in 30 ml of water and place in the oven for 15-20 minutes. Bake at 200 degrees.
5. 
   Place peppers, tomatoes, fish and lemon on top of the roasted vegetables. Pour in another 30 ml of water and place in the oven for 40-50 minutes. If desired, remove the lemons 15-20 minutes before they are ready.
6. 
   Place the finished dish into portioned plates. Sprinkle with herbs. Garnish with sliced ​​vegetables.

---

eng3info@gmail.com