Baked Mackerel Fillets

Baked Mackerel Fillets

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 servings
Preparation 5 min / Cooking 25 min
230 calories per serving 
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
Recipe Nutrition Info Reviews (0) My Notes

Ingredients

2 mackerel fillets   200 g
1/2 tsp olive oil   2.5 mL
  salt to taste    
  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.

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. Slice the onion crosswise, then separate the segments to make rings.
  3. 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.
  4. 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.
  5. Serve on the warmed plates.

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: ½ serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 1 serving

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Claims

Free :
Added Sugar
Low :
Sodium
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

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Nutrition Facts Table

Nutrition Facts

per 1 serving (120g)

Amount

% DV*

* DV = Daily Value

Calories

230

Fat

15 g

22 %

Saturated 3.5 g
+ Trans 0 g

17 %

Cholesterol

60 mg

Sodium

65 mg

3 %

Carbohydrate

5 g

2 %

Fibre

1 g

3 %

Sugars

2 g

Protein

19 g

Vitamin A

4 %

Vitamin C

6 %

Calcium

2 %

Iron

10 %

More info

This recipe is in the following categories: Fish | Main courses/Entrées | Halal | High Vitamin D | Kosher | Low Sodium | Source of Omega-3 | Bake

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