Baked Mackerel |Everyday Cooking With Mira|Healthy Cooking

Baked Mackerel (1 of 1)

The Mackerel is baked in 20 minutes which gives you plenty of time to boil some potatoes, make a salad or a vibrant green Parsley pesto. If the fish has already been gutted by the fishmonger you only have to add some lemon and put it in the oven. Given that this is a whole piece of protein with no added flavouring you can have it with whatever you like really. I made some mashed potatoes and a simple pesto. Fish is good for you. It is also tasty and versatile.

Mackerel an especially rich and oily fish. Plenty of omega 3. To cut the richness I find adding a zingy citrus salad helps. My husband says he doesn’t get that itchy feeling in his mouth when eating it with a citrus note. If you are wondering where to get these fat looking Mackerel then I recommend hopping in the car or on the DART and heading for Howth.

As I’ve mentioned in previous posts, we are so fond of Howth, not only for the romantic feeling we get when strolling around but because you can also get your weekly omega 3 supply from source and at a fair price. (if chosen wisely)

Some benefits of Mackerel

  • Prevents heart Disease
  • Lowers risk of diabetes
  • Controls blood pressure
  • Reduces symptoms of Rheumatoid Arthritis
  • Improve Cognitive Function
  • Increases Survival Chance of Bowel Cancer

An abundance of nutrients can be found in mackerel, which include calcium, potassium, selenium and magnesium. These nutrients help maintain proper function of the body and are important for the heart, bones and teeth, nerves and muscles, and proper metabolic function.

Vitamins: Mackerel is a good source for vitamins like niacin (vitamin B3), choline, folate, vitamin E, vitamin D, vitamin A, vitamin K, vitamin C and vitamin B12. All of these vitamins contain numerous health benefits and help with proper body function as well.

If you find the idea of cooking fish a little intimidating then just take it one step at a time. Baked mackerel is a good place to start, there is very little prep work involved here. Even if you over cook it a little it’ll still taste good. Bake one fish and if it doesn’t work out that’s OK, you can try again another time. Don’t let the smell intimidate you either not every strong smell is bad. Try cooking and eating fish in different ways, variety is the spice of life after all. I hope this post inspires you to start eating more fish at least 3 times a week. learn more about mackerel here

 

Baked Mackerel (1 of 1)-3

Baked Mackerel

Total Time: 30 minutes

Number of servings: 4

Per Serving 4652 calories

Fat 315 g

Carbs 3 g

Protein 422 g

4


Baked Mackerel

Ingredients

4 Whole Mackerel gutted and cleaned

2 whole lemon

Instructions

  1. Preheat the oven at 180C
  2. Juice the lemons and drizzle it on the fish and inside.
  3. Slice the rest of the lemon and stuff them inside the fish as well
  4. Bake for 20-25 minutes.

Baked Mackerel (1 of 1)-2

3 Comments

  1. James McNulty
    May 3, 2017 / 2:11 am

    How large a fish are you using?
    With 18,600 calories in the dish, these must be really large fish.
    Thanks,
    James McNulty

    • Mira
      Author
      May 3, 2017 / 9:37 am

      Hi James!, calory counting, in my opinion, is not 100% accurate. In this method, I have an image illustrating the fish size instead of the weight. Although you are right, I think the Edamam app is working too hard counting the calories here. Thank you for pointing it out.
      Regards
      Mira

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