Mackerel is a fish rich in beneficial properties. Let’s find out how to cook it in a simple, healthy and tasty way!
The mackerel is a blue fish that lives in the Mediterranean Sea, in the North Sea and the North Atlantic Ocean. It lives in shoals and, unlike tuna and salmon, it is not farmed, because it is considered a “poor fish”.
In fact, the amckerel flesh is rich in beneficial properties as other well-known fish do. Moreover, it is very tasty and it is not expensive, which make it perfect for frequent consumption. Let’s see in detail its features, and how to cook it in a healthy way, but tasty.
Mackerel is a medium size fish (ranging from 25 to 50 cm maximum). This is a big advantage for two reasons: it is easier to clean and cook and it contains a few pollutants, such as mercury. This is due to the fact that it is is not farmed, but caught it, and then it does not eat animal feeds that could contain unhealthy substances, such as medications. Unlike other fish, this one is very popular and easy to fish.
Its meat is tender and tasty, loved by the children.
This fish is an important source of proteins, healthier and more satisfying than meat. Despite being very fat and caloric (100 grams contain about 170 kcal), it helps controlling and reducing blood cholesterol and triglycerides levels, because it contains mono and poly unsaturated omega 3 fatty acids. People suffering from high cholesterol levels, therefore, should eat it at least twice a week to prevent heart and circulatory disorders.
Mackerel is also rich in mineral salts (iodine, iron, potassium, magnesium, phosphorus, copper) and vitamins (B1, B2, B3 and D)
Mackerel: how to cook it
At the supermarket you can easily find natural, fresh or frozen mackerel, but also in oil, canned or in glass jars. While still being a healthy product, the latter is more caloric and fat, because of the oil. Therefore, it is better to eat this fish on its own.
A very easy way to cook mackerel is boiling it. Eliminate the fish skin and bones, then boil the mackerel fillet. As soon as the meat becomes white and tender, drain and season it with extra virgin olive oil, salt and a dash of lemon juice.
Baked mackerel is also very tasty. Put its fillets in a baking tray, cover it with a mix of breadcrumbs, herbs and salt and bake for about 20 minutes at 180 degrees. Otherwise, you can cook this fish without breading it. Marinate it for a few hours with lemon juice, then place the mackerel in a baking tray. Sprinkle with olive oil, salt and pepper and bake at 200 degrees for 15 minutes. Once ready, add fresh parsley and serve hot.
PHOTO SOURCE: https://pixabay.com/it/sgombro-sabah-sgombri-al-forno-1747657/
ultimo aggiornamento: 30-12-2018