Mackerel in Tomato Sauce Recipe Guide

Mackerel in Tomato Sauce is a delicious, traditional Italian dish that highlights the simplicity and flavors of fresh mackerel combined with rich tomato sauce. This dish can be enjoyed as a main course, typically served with crusty bread or over pasta. The mackerel used in this dish is often sourced from coastal regions in Italy, particularly those near the Mediterranean, where fresh fish plays a central role in the diet.

Let me show you how I make Mackerel in Tomato Sauce. From my own personal experience, this dish is not only packed with flavor but is also easy to prepare, making it perfect for both beginners and seasoned cooks alike.

Notes on What to Expect:

This dish offers a beautiful balance of flavors, tender mackerel paired with a tangy tomato sauce that has a slight sweetness from the onions and depth from the garlic and oregano. The fish will remain juicy and flavorful after baking, and the tomato sauce will thicken slightly in the oven.

Prep Time: 10 minutes

Course: Main Course

Equipment Needed:

• Oven-safe baking dish
• Knife
• Chopping board
• Frying pan
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Ingredients:

• 4 fresh mackerel fillets
• 2 cups of crushed tomatoes (or tomato passata)
• 1 onion, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 2 tablespoons olive oil
• Salt and black pepper to taste
• Fresh basil leaves (optional, for garnish)
• 1 teaspoon red pepper flakes (optional, for a kick)
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Method:

1. Preheat the Oven: Start by preheating your oven to 375°F (190°C).
2. Prepare the Fish: If you’re using whole mackerel, clean and fillet the fish. Season with salt and pepper on both sides.
3. Prepare the Sauce: Heat olive oil in a pan over medium heat. Sauté the garlic and onion until softened, about 5 minutes. Add the crushed tomatoes, oregano, and red pepper flakes (if using). Season with salt and pepper and let the sauce simmer for 10-15 minutes, allowing the flavors to meld together.
4. Bake the Mackerel: In a baking dish, place the mackerel fillets. Pour the tomato sauce over the fish. Cover with aluminum foil and bake for 20 minutes.
5. Finish and Serve: Remove the foil and bake for another 10 minutes, allowing the sauce to thicken and the fish to fully cook. Garnish with fresh basil leaves before serving.

Variations and Tips:

• Substitutions: If you’re looking for a lighter version, you can substitute the mackerel with any firm white fish, like cod or haddock. For a richer sauce, you can add a splash of white wine or some black olives.
• Make it Spicy: If you enjoy a bit of heat, add red pepper flakes or a fresh chili to the sauce.
• Herb Variations: Fresh parsley or thyme can be used instead of basil for a different herbal note.
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Dietary Needs:

• Gluten-Free: This dish is naturally gluten-free.
• Low-Carb: It’s perfect for anyone following a low-carb or ketogenic diet.
• Dairy-Free: This recipe is completely dairy-free, making it suitable for those with lactose intolerance.

Nutritional Information Per Serving:

• Calories: ~250-300 kcal
• Protein: ~20g
• Fat: ~15g
• Carbohydrates: ~10g

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