A super easy recipe featuring omega-3 rich and inexpensive mackerel. Its oily meat and strong taste is highly prized by discerning gourmets, but it might not initially appeal to first time eaters.
|2||mackerel fillets||200 g|
|1/2 tsp||olive oil||2.5 mL|
|1 pinch||salt [optional]||0.2 g|
|ground pepper to taste|
|1/2||onions, sliced crosswise||100 g|
Before you start
Keep the serving plates warm on the stove while you're preparing the dish.
- Preheat the oven to 175ºC/350ºF.
- Slice the onion crosswise, then separate the segments to make rings.
- Arrange the fillets (can be either fresh or frozen) on a cooking dish or plate. Brush lightly with oil, then season with salt and pepper to taste. Cover each fillet with the onion rings.
- Place in the middle of the oven and cook for about 20 min (25 min if frozen) until the flesh turns white. It is important to check with a fork to see if they are cooked through, since they get tough and dry when overcooked.
- Serve on the warmed plates.
Nutrition Facts Table
per 1 serving (120g)
% Daily Value
Servings of Canada's Food Guide1 serving of this recipe is equivalent to :
|Vegetables and Fruits :||½||serving|
|Grain Products :||0||serving|
|Milk and Alternatives :||0||serving|
|Meat and Alternatives :||1||servings|
ClaimsThis recipe is :
- Low :
- Source of :
- Iron, Omega-3, Pantothenic Acid, Vitamin B1, Zinc
- Good source of :
- Phosphorus, Potassium, Vitamin B2, Vitamin B6, Vitamin E
- Excellent source of :
- Magnesium, Niacin, Selenium, Vitamin B12, Vitamin D
- Free :
- Added Sugar
|Meat and Alternatives||2 ½|