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EatSmarter exclusive recipe

Braised Mackerel with Peppers

and Fresh Garlic

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Braised Mackerel with Peppers
386
calories
Calories

Braised Mackerel with Peppers - Majorcan classic with special qualities

0
Print
moderate
Difficulty
45 min.
Preparation
ready in 1 hr
Ready in
Nutritions
1 serving contains
Fat20 g
Saturated Fat Acids5.1 g
Protein29 g
Roughage8 g
Sugar added0 g
Calorie386
Carbohydrates/g18
Bread exchange unit1.5
Cholesterol/mg10
Uric acid/mg245
Vitamin A/mg0.5
Vitamin D/μg4.6
Vitamin E/mg9.4
Vitamin B₁/mg0.4
Vitamin B₂/mg0.6
Niacin/mg16.9
Vitamin B₆/mg1.4
Folate/μg128
Pantothenic acid/mg1.6
Biotin/μg19.2
Vitamin B₁₂/μg10.7
Vitamin C/mg214
Potassium/mg1,319
Calcium/mg71
Magnesium/mg86
Iron/mg3
Iodine/μg72
Zinc/mg1.3
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
8
large red Hungarian wax peppers (each about 100 grams)
1
large white Onion
1
big fresh Garlic bulb
2 ⅕ pounds
fully ripe Tomatoes
1
fresh Mackerel (600 grams, ready to cook)
2 tablespoons
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Product recommendation

Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Baking sheet, 1 large Bowl, 1 Kitchen towel, 1 Large knife, 1 Paper towel, 1 Tablespoon, 1 large Saute pan, 1 Slotted spatula, 1 large oven-proof baking dish (about 2 liters)

Preparation steps

Step 1/10
Braised Mackerel with Peppers preparation step 1

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.

Step 2/10
Braised Mackerel with Peppers preparation step 2

Meanwhile, peel onion and chop finely. Remove garlic from the skins.

Step 3/10
Braised Mackerel with Peppers preparation step 3

Rinse tomatoes and cut out the stem ends.

Step 4/10
Braised Mackerel with Peppers preparation step 4

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.

Step 5/10
Braised Mackerel with Peppers preparation step 5

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.

Step 6/10
Braised Mackerel with Peppers preparation step 6

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.

Step 7/10
Braised Mackerel with Peppers preparation step 7

Heat the olive oil in a large sauté pan. Fry mackerel pieces over medium heat, turning to brown evenly, about 5 minutes.

Step 8/10
Braised Mackerel with Peppers preparation step 8

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.

Step 9/10
Braised Mackerel with Peppers preparation step 9

Add diced tomatoes and salt and pepper to taste and cook everything for another 5 minutes over medium heat.

Step 10/10
Braised Mackerel with Peppers preparation step 10

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.

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