Recipe: Sgombro in Umido (Mackerel in Tomato Sauce)

Sgombro in Umido, or mackerel in a stewed tomato sauce, is a flavorful Italian dish that hails from coastal regions where fresh fish, like mackerel, is a staple in the local cuisine. From my own personal experience, this dish brings together the rich, oily texture of mackerel with the tangy and slightly sweet flavor of tomatoes. It’s a simple yet delicious meal, perfect for those new to cooking Italian fish dishes. Let me show you how I make this:

What to Expect:

This dish combines the savory depth of mackerel with the rich, tangy tomato sauce. The fish will absorb the flavors of the sauce, creating a hearty, comforting meal. You’ll enjoy a slight spice from the red pepper flakes (if used) and the natural sweetness of the tomatoes.

Recipe: Sgombro in Umido (Mackerel in Tomato Sauce)

Cuisine: Italian (Southern Italy) Course: Main dish Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Ease of Cooking: Easy
Servings: 2
Calories: ~350 per serving
Cost of Ingredients: $10 (approx.)
Equipment Needed:

• Large skillet or shallow pan
• Knife and chopping board
• Wooden spoon
• > Go get the must-have equipment and ingredients for making a Savory  #Sgombro in Umido  here.

Ingredients:

• 2 mackerel fillets (fresh or frozen)
• 1 can (400g) of peeled tomatoes (or 4 ripe tomatoes, peeled and chopped)
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 2 tbsp olive oil
• 1 tsp dried oregano
• 1 tsp red pepper flakes (optional, for a slight kick)
• Salt and pepper to taste
• Fresh parsley for garnish (optional)
• > Go get the must-have equipment and ingredients for making a Savory  #Sgombro in Umido  here.

Method:

1. Prepare the Fish: If you’re using fresh mackerel, clean and gut the fish, then slice into fillets. If using frozen fillets, defrost them and pat dry with paper towels to remove excess moisture.
2. Cook the Onion and Garlic: Heat the olive oil in a skillet over medium heat. Add the chopped onion and sauté for about 3 minutes, until soft and translucent. Add the minced garlic and cook for another minute until fragrant.
3. Prepare the Sauce: Add the canned tomatoes (or fresh tomatoes) to the pan, crushing them gently with a spoon. Stir in the oregano, red pepper flakes, salt, and pepper. Let the sauce simmer for 10 minutes, stirring occasionally.
4. Add the Fish: Gently place the mackerel fillets in the tomato sauce. Cover and simmer for an additional 10-15 minutes, depending on the thickness of the fillets, until the fish is cooked through and flakes easily with a fork.
5. Serve: Garnish with fresh parsley, and serve hot with crusty bread or over pasta for a complete meal.

Variations:

• For a richer flavor: Add a splash of white wine when cooking the onions.
• For a low-carb option: Serve it over steamed vegetables instead of pasta.
• For a Mediterranean twist: Add black olives and capers to the sauce.

Tips & Substitutions:

• Fish alternatives: If mackerel is not available, sardines or any firm white fish like cod or bass work well in this recipe.
• Tomatoes: If you prefer a smoother sauce, you can blend the tomatoes before adding them to the pan.
• Dietary needs: This dish is naturally gluten-free and can be made dairy-free as well. Just avoid cheese toppings.
• > Go get the must-have equipment and ingredients for making a Savory  #Sgombro in Umido  here.

Nutritional Information (Per Serving):

• Calories: 350
• Protein: 30g
• Fat: 22g
• Carbohydrates: 10g
• Fiber: 3g

I hope this guide makes making Sgombro in Umido a little less daunting! Have you tried it before, or does this guide give you the confidence to try it for the first time? 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!