Recipe for Baked Mackerel (Sgombro al Forno)

Let me show you how I make Sgombro al Forno, or Baked Mackerel, which hails from the coastal regions of Italy, known for its rich, fresh fish-based dishes. From my own personal experience, this is a simple yet flavorful recipe that’s perfect for both beginners and seasoned cooks looking for a light, healthy dish. The combination of tender mackerel with garlic, lemon, and fresh parsley makes this dish a delight to prepare and eat.

Recipe for Baked Mackerel (Sgombro al Forno)

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Calories: ~250 per serving
Difficulty: Easy (3 out of 10)

Ingredients:

• 4 whole mackerel, cleaned and gutted
• 2 lemons, sliced
• 4 cloves of garlic, minced
• Handful of fresh parsley, chopped
• Salt and pepper to taste
• Extra virgin olive oil
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Equipment:

• Baking dish
• Parchment paper
• Knife and cutting board
• Small bowl (for herbs)
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Baked Mackerel  here.

Method:

1. Preheat the Oven to 200°C (400°F).
2. Prepare the Mackerel: Rinse the fish under cold water, then pat dry with paper towels. Make a few slits on each side of the fish.
3. Season the Fish: Season the inside of the fish with salt and pepper, then stuff with lemon slices, minced garlic, and fresh parsley.
4. Prepare the Baking Dish: Place the stuffed mackerel in a baking dish lined with parchment paper. Drizzle with olive oil and season the fish with more salt and pepper.
5. Bake: Bake for about 20-25 minutes, or until the mackerel flakes easily with a fork.

What to Expect:

The fish will have a beautifully crisp exterior while remaining tender and juicy inside. The combination of lemon and garlic creates a delightful aromatic flavor, making this dish wonderfully light but full of depth.

Variations and Tips:

• Add Cherry Tomatoes: For a burst of flavor, add halved cherry tomatoes around the mackerel before baking.
• Substitute Herbs: If parsley isn’t available, feel free to use basil or oregano for a different twist.
• Dietary Needs: This dish is naturally gluten-free and rich in omega-3 fatty acids, making it heart-healthy.
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Nutritional Information (Per Serving):

• Calories: 250
• Protein: 30g
• Fat: 14g
• Carbohydrates: 0g
• Fiber: 0g

Serving Suggestions:

Pair this dish with a side of roasted vegetables or a fresh green salad for a light, Mediterranean-inspired meal. You could also serve it with a side of crusty bread to soak up the juices, or even some creamy mashed potatoes for a heartier option.

Final Thoughts:

I hope this guide has made preparing Baked Mackerel seem a little less daunting, or have you tried it before? Please, be honest, and let me know in the comment below. I like to hear feedback from a real person like you, so please, leave your honest comment!