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Braised Mackerel with Peppers

Braised Mackerel with Peppers

and Fresh Garlic
45 min., ready in 1 hr
Time:
386
calories
Calories:
Health Score:
96 / 100
Ingredientsfor  
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
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie386 cal.(18 %)
Protein29 g(30 %)
Fat20 g(17 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Healthy, because

Healthy, because

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.

Even smarter

Even smarter

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!

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