Sgombro in Marinata (Marinated Mackerel)

Mackerel, or “sgombro” as it’s known in Italian, is a delicious and nutritious fish that’s often overlooked. Its rich, oily flesh is packed with omega-3 fatty acids and can be prepared in various ways. Marinating mackerel not only enhances its flavor but also helps preserve it. From my own personal experience, this recipe is a simple yet impressive dish that can be served as an appetizer or a main course.

Let me show you how I make Sgombro in Marinata.

Notes on What to Expect

When making Sgombro in Marinata, expect a burst of flavors thanks to the marinated preparation. The fish will have a beautiful golden color and a slightly tangy, herby taste that pairs wonderfully with its natural richness. It’s a dish that feels gourmet but is incredibly simple to prepare.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 15 minutes
• Time to Stand: 2 hours (for marinating)
• Total Time: 2 hours 35 minutes
• Ease of Cooking: Easy
• Servings: 4
• Calories: Approximately 250 per serving
• Cost of Ingredients: $10-$15 (prices may vary)
• Cuisine: Italian
• Course: Main or Appetizer
• Equipment Needed: Baking dish, mixing bowl, whisk, knife, cutting board, serving plate
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Sgombro in Marinata  here.

Ingredients

• 4 mackerel fillets (about 6 oz each)
• 1 cup olive oil
• 1/2 cup white wine vinegar
• 2 cloves garlic, minced
• Zest of 1 lemon
• Juice of 1 lemon
• 1 tablespoon fresh parsley, chopped (or 1 teaspoon dried)
• 1 teaspoon salt
• 1 teaspoon black pepper
• Optional: 1 teaspoon chili flakes for heat
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Sgombro in Marinata  here.

Instructions

1. Prepare the Marinade:
   • In a mixing bowl, whisk together the olive oil, white wine vinegar, minced garlic, lemon zest, lemon juice, chopped parsley, salt, black pepper, and chili flakes (if using). This marinade not only adds flavor but also helps tenderize the fish.
2. Marinate the Mackerel:
   • Place the mackerel fillets in a baking dish. Pour the marinade over the fish, ensuring each fillet is well-coated. Cover with plastic wrap or a lid and refrigerate for at least 2 hours. For best results, marinate overnight.
3. Preheat the Oven:
   • When ready to cook, preheat your oven to 375°F (190°C).
4. Bake the Mackerel:
   • Remove the mackerel from the marinade and place it skin-side down in a greased baking dish. Pour a little of the marinade over the fish, reserving the rest for later.
   • Bake in the preheated oven for about 15 minutes, or until the fish flakes easily with a fork.
5. Serve:
   • Once cooked, transfer the mackerel to a serving plate. Drizzle some of the reserved marinade over the fish for extra flavor. Serve with a side of salad or crusty bread to soak up the delicious marinade.

Variations

• Herb Variations: Feel free to experiment with different herbs like dill, basil, or thyme for a unique flavor.
• Spicy Marinade: Add sliced jalapeños or other chili varieties to the marinade for a spicy kick.
• Citrus Twist: Use orange or lime juice in place of lemon for a different citrus profile.

Tips and Substitutions

• Fish Alternatives: If mackerel is unavailable, other fatty fish like sardines or herring work well too.
• Vegan Option: Substitute fish with firm tofu or eggplant slices. Use a similar marinade and bake until tender.
• Low-Sodium Diet: Reduce the salt in the marinade and consider using low-sodium soy sauce for flavor.
• > Go here to buy the must-have equipment and ingredients for making a Savory  #Sgombro in Marinata  here.

Nutritional Information (Per Serving)

• Calories: 250
• Protein: 24g
• Fat: 18g
• Carbohydrates: 4g
• Fiber: 0g
• Sodium: 450mg

Closing Thoughts

I hope this guide has made making Sgombro in Marinata seem a little less daunting! 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 your culinary journey!