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Baked Mackerel Fillets

13 Reviews
85% would make this recipe again

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.

Preparation : 5 min Cooking : 25 min
230 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Diabetes-friendly

Ingredients

2 mackerel fillets 200 g
1/2 tsp olive oil 2.5 mL
ground pepper to taste
1/2 onions, sliced crosswise 100 g
salt [optional]

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.

Nutrition Facts Table

per 1 Serving (120g)

Amount

% Daily Value

Calories

230

Fat

15 g

22 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

60 mg

Sodium

70 mg

3 %

Carbohydrate

5 g

2 %

Fibre

1 g

3 %

Sugars

2 g

Protein

19 g

Vitamin A

4 %

Vitamin C

5 %

Calcium

2 %

Iron

9 %

Servings of Canada's Food Guide

1 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

Claims

This recipe is :
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
Free  :
Added Sugar

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 2 ½
Fats 3

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Members' Reviews

13 Reviews (13 with rating only ) 85% would make this recipe again

This recipe is in the following categories

Fish | Main courses/Entrées | Source of Omega-3 | High Vitamin D | Kosher | Halal | Low Sodium | Diabetes-friendly | Bake