Braised Mackerel with Peppers
Braised Mackerel with Peppers - Majorcan classic with special qualities
Healthy, because
Even smarter
Nutritional values
Those who take advantage of it do their heart and circulation good, because mackerel are particularly rich in so-called omega-3 fatty acids. The combination with the vitamin C-rich red peppers provides virtually unbeatable all-round protection for arteries and body cells.
In Mallorca, the dish is prepared in the traditional way with dolphinfish, which are only available from mid-August to the end of November. There we have it better: The mackerel usual with us is always in season and tastes just as good!
(Percentage of daily recommendation)
| Calorie | 386 cal. | (18 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 4.6 μg | (23 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 16.9 mg | (141 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 128 μg | (43 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 19.2 μg | (43 %) | ||
| Vitamin B₁₂ | 10.7 μg | (357 %) | ||
| Vitamin C | 214 mg | (225 %) | ||
| Potassium | 1,319 mg | (33 %) | ||
| Calcium | 71 mg | (7 %) | ||
| Magnesium | 86 mg | (29 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 72 μg | (36 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 5.1 g | |||
| Uric acid | 245 mg | |||
| Cholesterol | 10 mg |
Ingredients
- Ingredients
- 8 large red Hungarian wax peppers (each about 100 grams)
- 1 large white onion
- 1 big fresh garlic clove
- 2 ⅕ lbs fully ripe Tomatoes
- 1 fresh Mackerel (600 grams, ready to cook)
- salt
- peppers
- 2 Tbsps olive oil
Kitchen utensils
Preparation steps
Trim wax peppers, cut in half lengthwise, remove seeds and rinse. With the cut side down, place on a baking sheet and broil under the oven broiler until the skin is black and blistered.
Meanwhile, peel onion and chop finely. Remove garlic from the skins.
Rinse tomatoes and cut out the stem ends.
Pour boiling water over tomatoes in a bowl and let soak for 2 minutes. Drain and rinse in cold water. Peel tomatoes, cut in half, remove seeds and dice finely.
Take wax pepper halves from the oven. Put the peppers on a moistened cloth and allow to cool slightly. Remove the skin and cut the peppers into strips crosswise.
Remove head and tail from mackerel (or have this done by the fishmonger). Rinse the fish, pat dry with paper towels and cut into inch-thick slices. Season with salt and pepper.
Heat the olive oil in a large sauté pan. Fry mackerel pieces over medium heat, turning to brown evenly, about 5 minutes.
Remove fish and spread in a large oven-proof baking dish. Add the onion, garlic and peppers to the pan and sauté for about 2 minutes in the remaining olive oil.
Add diced tomatoes and salt and pepper to taste and cook everything for another 5 minutes over medium heat.
Spread the vegetables over the mackerel pieces and cook in a preheated oven at 180°C (fan 160°C, gas mark 2-3) (approximately 350°F/convection 325°F), about 15 minutes.
