Main dishes
Oven-baked mackerel in foil
Mackerel is one of the tastiest and cheapest fish around, and the oven does almost all the work. Its rich flesh doesn't dry out, and wrapped in foil with onion and lemon it soaks up the flavours and stays beautifully moist. Preparation takes ten minutes: gut the fish, rub it with salt, pepper and herbs, and tuck lemon and dill inside. After 25 minutes you simply open the foil so the skin can colour. Mackerel is packed with omega-3 fats and protein, which makes it a great alternative to meat for dinner. Two fish feed two adults with a side dish.
Method
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Thaw the mackerel in the fridge if frozen. Cut off the head and tail, slit the belly and remove the guts and the dark membrane inside.
Rinse well under cold water and pat dry inside and out with kitchen paper.
Make 3 shallow diagonal cuts on each side. Rub the fish inside and out with salt, pepper and dried herbs.
Preheat the oven to 200°C (180°C fan). Slice the onion into thin rings and the lemon into thin slices.
Lay the onion on a sheet of foil and place the fish on top. Fill the cavity with lemon slices and dill sprigs, then drizzle with oil and lemon juice.
Wrap the foil tightly so no juices escape and put the parcels on a baking tray.
Bake for 20 minutes, then open the foil and bake for another 7-10 minutes until golden.
Check it's done: the flesh by the backbone should be opaque and come away from the bone easily.
Tips for success
- For mackerel over 400 g, bake for 25 minutes before opening the foil.
- For even juicier fish, leave it rubbed with seasoning in the fridge for 20-30 minutes.
- Always remove the dark lining of the belly, it tastes bitter.
- A roasting bag can be used instead of foil.
Serving and storage
Serve hot with boiled potatoes, rice or roasted vegetables, a fresh salad and lemon wedges. Pickles are a good match too.
Keep in a covered container in the fridge for up to 2 days. It's tasty cold, or reheat wrapped in foil in the oven for 10 minutes.
Variations
- With potatoes: surround the fish with 5 mm potato slices and bake everything together for 35-40 minutes.
- Honey mustard: brush the fish with 1 tablespoon of mustard mixed with 1 teaspoon of honey before baking.
- Fillets: bake mackerel fillets skin side down, uncovered, for 12-15 minutes.
Calories and macros
Per serving (about 435 g):
Per 100 g: 171 kcal, P 14.7, F 11.6, C 1.7. An estimate based on average ingredient values. Your daily calories ›
