EatSmarter exclusive recipe

Braised Mackerel with Peppers

and Fresh Garlic
4
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Braised Mackerel with Peppers

Braised Mackerel with Peppers - Majorcan classic with special qualities

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Health Score:
9,8 / 10
Difficulty:
moderate
Difficulty
Preparation:
45 min.
Preparation
ready in 1 hr
Ready in
Calories:
386
calories
Calories

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!

1 serving contains
(Percentage of daily recommendation)
Calorie386 kcal(18 %)
Protein29 g(30 %)
Fat20 g(17 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.5 mg(63 %)
Vitamin D4.6 μg(23 %)
Vitamin E9.4 mg(78 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.6 mg(55 %)
Niacin16.9 mg(141 %)
Vitamin B₆1.4 mg(100 %)
Folate128 μg(43 %)
Pantothenic acid1.6 mg(27 %)
Biotin19.2 μg(43 %)
Vitamin B₁₂10.7 μg(357 %)
Vitamin C214 mg(225 %)
Potassium1,319 mg(33 %)
Calcium71 mg(7 %)
Magnesium86 mg(29 %)
Iron3 mg(20 %)
Iodine72 μg(36 %)
Zinc1.3 mg(16 %)
Saturated fatty acids5.1 g
Uric acid245 mg
Cholesterol10 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
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
How healthy are the main ingredients?
olive oiloniongarlic clovetomatoMackerelsalt
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

1.
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.

2.
Braised Mackerel with Peppers preparation step 2

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

3.
Braised Mackerel with Peppers preparation step 3

Rinse tomatoes and cut out the stem ends.

4.
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.

5.
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.

6.
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.

7.
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.

8.
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.

9.
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.

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.