A simple, rustic, and highly nutritious one-pan dish featuring omega-3 rich mackerel baked with earthy root vegetables and aromatic herbs. This budget-friendly meal is packed with flavor and requires minimal cleanup.
Ingredients
- 4 whole mackerel, cleaned (~800g total)
- 500g carrots, roughly chopped
- 500g parsnips, roughly chopped
- 2 red onions, cut into wedges
- 4 cloves garlic, smashed
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 lemon, sliced
- A small bunch of fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (400°F).
- 2.On a large baking tray, toss the chopped carrots, parsnips, red onion wedges, and smashed garlic cloves with 1 tablespoon of olive oil, dried oregano, salt, and pepper.
- 3.Roast the vegetables for 20 minutes until they begin to soften and caramelize at the edges.
- 4.While the vegetables roast, pat the mackerel dry. Rub the remaining olive oil over the fish and season the inside and out generously with salt and pepper. Stuff the cavity of each fish with a few lemon slices.
- 5.Remove the tray from the oven. Push the vegetables to the sides to make space and place the mackerel in the center of the tray.
- 6.Return the tray to the oven and bake for another 15-20 minutes, or until the fish is opaque and flakes easily with a fork.
- 7.Serve immediately, scattered with fresh chopped parsley and any remaining lemon slices for squeezing over.
Nutrition Information
Why this recipe
This recipe is rich in anti-inflammatory omega-3 fatty acids from mackerel, crucial for heart and brain health. Root vegetables provide complex carbs, fiber for digestive health, and a variety of essential vitamins and minerals for a balanced, nutrient-dense meal.
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