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Roasted mackerel with lemon

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Roasted mackerel with lemon recipe

This dish is not only tasty, but it is also good for you. Mackerel is packed with omega-3 fatty acids, which are great for the skin and hair.  Mackerel is a great fish to add to your diet if you eat a lot of meat, replacing a few meals a week with a dish such as this one is a very healthful choice. This meal provides you with micronutrients, omega-3 fatty acids, and heathy, lean protein. By baking and seasoning the mackerel with Olive oils from Spain you have an even healthier dish, as opposed to deep frying or sautéing it in another cooking oil.

Bring a taste of the Mediterranean home with this healthy dish, mackerel is a very popular dish in Spain. With this healthy dish you can see firsthand why the Mediterranean Diet has been studied as being one of the healthiest in the world.

Preparation:

  1. Season fish and put all ingredients into pan, make sure fish is covered with extra virgin olive oil. Put piece os parchment down ad then cover with foil.
  2. Bake in over al 180ºF for 30 minutes. Let cool for 15 minutes.
  3. Remove fish and flake into pieces. Take some of the poaching oil and coat flaked mackerel.

Roasted mackerel with lemon

Did you know that olive oils are the oils that can withstand the highest cooking temperatures? Learn more about why it is healthier to fry with olive oil.

Source: Ed Brown, as presented at the 2017 Menus of Change® conference.

Published with permission of the author. All rights reserved.

60 min
Easy
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Ingredients

  • 1 side mackerel
  • 1 ea shallot, sliced
  • 1 ea lemon, sliced
  • 3 pc oregano
  • 1 ea garlic clove, smashed
  • As needed, Extra virgin olive oil from Spain
  • A pinch salt
  • A pinch ground black pepper

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