Mackerel dietary recipes

Mackerel: dietary recipes for the oven

Many people are accustomed to smoked or salted mackerel. But the methods of preparing fish are not limited to this. There are many recipes for creating a delicious and varied menu.

Mackerel baked in foil

You will need: Feature! The composition of the filling can be varied as desired - to suit your taste. You can add, for example, dill and tomatoes to onions and parsley. Or combine these ingredients with each other. Fish cutting:

Separate the bones from the meat, that is, make a fillet. Start the process when the fish is just a little defrosted. If it thaws completely, the meat will begin to fall apart into pieces in your hands - it will not be easy to maintain its shape. Wash the whole carcass and cut along the back line: run the knife along both sides of the spine. Carefully, without haste, remove the ridge with the rib bones, first from one half, then from the other. The remaining bones in the fish can be removed with tweezers. Remove the insides and remove the black film that seems to cover the inside of the abdomen. By the way, there is no need to cut along the belly.

Interesting! If the fish is intended for a festive table, the head and tail can be left with it - decorated and served. Just cut out the gills and carefully remove the bones - after all, there will be guests to eat! Stuffing and baking: Place the prepared fillet on a piece of foil, first salting it and seasoning it on all sides. Finely chop the onion and herbs for the filling. Cut the lemon into slices. Do not skimp on parsley and onions: the fish will be more aromatic and tasty. Place the resulting mixture of finely chopped onions and parsley on one part of the fish plate, place lemon slices on top, and then another layer of herbs. And cover it all with the second half of the fillet, returning the fish to its previous shape. Wrap the mackerel in foil and place in the oven. Before doing this, you need to heat the oven to 180 degrees. The baking time depends on the size of the fish you are cooking. A medium mackerel should be kept in the oven for 30-40 minutes.

Basic recipe for mackerel in the oven

Baking mackerel by wrapping it in foil is a culinary classic. It turns out fast, tasty and healthy. The dish can be made both for everyday use and for a special occasion. Perfect for children's diet.

To prepare you will need:

fish carcass – 400 g;
lemon – 1 medium size piece;
onion – 1 medium head;
parsley greens – 1 bunch;
spices to choose from;
aluminium foil.

Preparation:

Clean the fish, cut off the head, tail and fins, cut open, gut and rinse thoroughly. Divide into fillets and dry with a napkin with good moisture absorption.
Peel the onion, cut into rings or finely chop.
Wash and chop the parsley.
Cut the lemon into thin slices.
Season the fish with spices. Transfer one fillet to foil, cover it with a layer of onion, then arrange the lemon slices. Sprinkle with herbs and cover with the other half of the fillet.
Carefully wrap the stuffed fish in foil, transfer to a baking dish or onto a wire rack and bake in the oven for 40 minutes at 180-200 degrees.

Cool the finished mackerel, remove from the foil and place on a serving plate.

How to cook pp mackerel in the oven: step-by-step recipe with photos

When I cook this fish, there is such an aroma in the apartment. At such moments, it is so difficult to resist circling over the oven, burning with impatience. I'm just now learning different ways to cook fish.

Benefits of mackerel Mackerel has a rich biochemical composition: Regular consumption of mackerel reduces the risk of developing cancer, and also contributes to:

Calorie content of mackerel

Many people are afraid to eat mackerel because of its fat content. But don’t rush to blacklist it - despite the fat content, mackerel is low in calories: 100 grams of the product contains about 200 calories.

In spring, the fat content of mackerel is lower (about 3% of the fish’s body weight) than in autumn (up to 30% of the fish’s body weight). Autumn fatty mackerel is an excellent source of Omega-3 fatty acids and vitamins: groups D and B 12. Ingredients: How to cook mackerel in the oven: Defrost the mackerel, remove the entrails, remove the gills, do not cut off the head, otherwise it will turn out dry, and the juice will not will spread and the fish will remain juicy. Season the fish well with spices.

Thinly cut the onion into half rings, simmer for a few minutes in a frying pan, adding a little water. I don't add any oil at all. Add grated carrots to the onion and simmer a little. Sprinkle the fish with your favorite spices. I use universal ones. When choosing seasonings, pay attention to the composition; there should be no E-components and monosodium glutamate. The vegetable mixture must be half cooked. Sprinkle fish on both sides with fish spices and stuff with vegetables. Be sure to fill the head and gills with the vegetable mixture - this will allow the juices to remain inside. Top the fish with lemons. The fish is ready for baking. All that remains is to wrap it in baking paper and put it in the oven. Why baking paper? Recently, we have stopped using foil - according to new research, it releases heavy metals at high temperatures. Wrap the fish in paper to make candy out of it. How to do it? Take baking paper and cut out a rectangle (it should be slightly larger than the fish). Place the fish on the rectangle and wrap it like candy, pinching the sides, but leaving the main part open. Like this: Place the lemon halves on the fish. You can put thinly sliced potatoes on the sides. To do this, first soak it in water to remove the starch. This may not be done, but if we adhere to proper nutrition, then it is worth doing. The potatoes must be thin, otherwise they will not have time to bake. Don't forget to sprinkle it with your favorite spices first. Instead of potatoes, you can use brown rice. Before stuffing fish with it, boil it a little until half cooked and mix with stewed onions and carrots. Place the fish in an oven preheated to 160 degrees for 30 minutes. Prepared by Olga Sharzhanova

Mackerel baked in the oven under a carrot coat

A juicy and aromatic dish made from your favorite mackerel.

Ingredients:

Mackerel – 1 piece;
Carrots – 2 pcs.;
Bulb lou – 1 pc.;
Lemon – 1 pc.;
Salt – 1 tsp;
Ground black pepper - to taste.

Preparation:

Clean, gut and rinse the mackerel.

Peel the onions and carrots. Cut the onion into small cubes, grate the carrots on a coarse grater. Remove the zest from the lemon using a fine grater. Squeeze lemon juice.

In a frying pan with a small amount of vegetable oil, simmer the onions and carrots separately.

Rub the mackerel inside and out with a mixture of salt, pepper and lemon zest, and sprinkle with lemon juice.

Stuff the fish with onions and 1/3 of the carrots.

Line a baking sheet with foil. Place a pillow of 1/3 of a carrot on it, and fish on top. Cover the mackerel with the remaining carrots. Cover the dish with foil and bake in the oven for 30-40 minutes. at 160ºС.

Serve garnished with lemon and herbs. Bon appetit!

When cleaning mackerel, do not forget to remove the black film in the belly. If it is not removed, the finished fish will taste bitter.

Mackerel in the oven. Bake mackerel with tomato sauce

This option would be a great dish for lunch or dinner. Even someone who has never cooked can make this fish - even frying an egg is more difficult than baking a mackerel carcass in foil.

Despite the simplicity of preparation, the fish turns out to be truly tasty, with tender and juicy meat and an appetizing aroma. Any side dish will suit it - boiled rice or potatoes, fresh or stewed vegetables, etc.

Method of preparation: Clean the fish: remove the head, entrails and simply rinse the belly with water. I lightly blot with a napkin to remove excess drops of liquid. This way we get a ready-made semi-finished product for baking.

Sprinkle with salt on all sides. But be careful not to over-salt the fish. Since mayonnaise and tomato sauce already contain salt. In this case, you will need a little salt.

Cover the fish with tomato sauce. I pour it with a spoon and distribute it on top and inside. We help with our hands to open the abdomen.

I also grease the fish with mayonnaise so that the fish turns out more juicy and tender. I don’t add additional fat - mackerel itself is not dry.

Sprinkle with lemon seasoning. Just outside is enough. The fish soaked in sauces and seasonings should lie down for a while and marinate for 15 minutes.

Then I cut the fish into portioned pieces 3-4 centimeters thick, so after baking the fish will be harder to cut.

I place the pieces of mackerel on a baking sheet, which I traditionally line with foil. If desired, you can make a base of onions. This way the fish won’t stick and the onion can be eaten. I don’t even add vegetable oil. Although, if you don't use an onion pillow, add a couple drops of oil to the foil.

I bake mackerel in a hot oven set at 160-180 degrees. Time - no more than 25 minutes. I take the hot, finished fish out of the oven.

I leave it to come to its senses at room temperature for 10 minutes, and at this time I begin to set the table.

Note to the owner:

Mackerel baked in foil

Quick to prepare and incredibly tasty dish. A minimum of time and hassle and a complete meal on the table for the whole family!

Ingredients:

Fresh frozen mackerel – 3 pcs.;
Lemon – 1 pc.;
Tomato – 1 pc.;
Dill (greens) – 1 pc.;
Onion – 1 pc.;
Vegetable oil – 2 t.l.;
Salt, pepper - to taste.

Preparation:

We clean, gut and wash the mackerel thoroughly. Rub the inside and outside with a mixture of salt and pepper.

Cut the onion and tomato into thin rings. Coarsely chop the greens and grind with salt.

Make shallow transverse cuts on the back of the mackerel and insert them there, alternating onion and tomato rings. Stuff the belly of the fish with herbs.

Wrap the fish in several layers of foil, after greasing it with vegetable oil.

Bake at 180ºС for 40-45 minutes. 5 minutes before cooking, unwrap the foil to give the fish a golden crust.

Serve mackerel warm, with herbs and lemon. Bon appetit!

To prevent the fish from sticking to the foil during baking, it and the foil must be greased with vegetable oil, and a pillow of vegetables can be placed under the bottom.

What to cook from frozen mackerel. Mackerel in sour cream

How to cook fresh frozen mackerel so that the result is a luxurious dinner for the whole family? To do this, read the recipe carefully and follow the instructions:

The finished dish can be served with mashed potatoes and vegetable salad.

We hope that you find the recipes that we have collected for you in this article useful. Now that you have learned how to prepare fresh frozen mackerel, you can easily make a hearty and tasty lunch or dinner for your family.

Mackerel in foil with cheese and mushrooms

A hearty and healthy dish. Tender, juicy fish with mushrooms, under a spicy cheese crust, will appeal to both adults and children!

Ingredients:

Mackerel – 1 piece;
Cheese – 200g;
Mushrooms – 100-150g;
Vegetable oil – 2 tbsp;
Salt, spices - to taste.

Preparation:

Clean the mackerel from the entrails and gills. Remove the head and spine, take out the bones.

Pour a little vegetable oil onto a sheet of aluminum foil and spread it. Place mackerel fillet on top, add salt and spices.

Place peeled and sliced mushrooms on the fish. Grate cheese generously on top. Fold the edges of the foil so that they do not touch the cheese.

Bake the fish in the oven at 200ºC for 30-40 minutes.

Serve the fish warm, with lemon and herbs.

Bon appetit!

Composition and benefits of mackerel

Mackerel contains large amounts of fat (up to 30%) and protein (about 20%), which is absorbed by the body almost 2 times faster than meat.

Fish also contains numerous nutritional compounds that are essential for the normal functioning of the entire body.

Vitamins and minerals contained in mackerel.

As a result of regular consumption of mackerel, positive changes occur in the body:

The components that make up fish help improve the functioning of the digestive system, DNA synthesis, and strengthen the spinal cord.

Fish oil has a strengthening effect on cell membranes, preventing free radicals from penetrating them. Regular inclusion of the product in the diet reduces the risk of developing malignant tumors.

The introduction of mackerel to the menu is also useful for expectant mothers. Vitamin D contained in fish is necessary for the formation of bone mass in the developing fetus. It helps prevent tooth decay during pregnancy and is good for leg cramps.

Vitamin B12 prevents the occurrence of iron deficiency in the body during pregnancy.

Mackerel dishes can enhance lactation and milk quality. Therefore, nursing women are recommended to use the product daily in an amount of 50-100 g.

Mackerel baked in the oven with potatoes

A hearty, independent mackerel dish. The simplicity and speed of its preparation will not cause much trouble, and the family will be happy with a tasty and healthy dinner.

Ingredients:

Mackerel – 1 piece;
Potatoes – 500g;
Onion – 1 pc.;
Vegetable broth -100ml;
Bay leaf – 5 pcs.;
Vegetable oil – 3 tbsp;
Salt, pepper, herbs - to taste.

Preparation:

Clean the fish, gut it, remove the backbone and bones. Cut the mackerel into 3-4cm pieces.

Peel the potatoes and onions. Cut potatoes into slices, onions into cubes.

Place foil folded in half on a baking sheet so that one edge hangs over.

Grease the foil with vegetable oil, place half the potatoes, onion and bay leaf on it. Place fish pieces on vegetables. On top is another layer of potatoes.

Cover the dish with the overhanging edge of the foil and pinch the two open edges together to form a “pocket.” Pour vegetable broth into the uncovered hole and pinch the third edge tightly. Bake the dish in the oven at 180ºC for 30 minutes.

Bon appetit!

Herring as an excellent alternative to mackerel during a diet

There are several types of herring:

The fish is not inferior to mackerel in terms of the content of B vitamins, sodium, phosphorus, and cobalt. But low-fat herring contains quite a bit of fat. Therefore, people who adhere to a balanced diet should include herring in their diet.

Dishes containing mackerel as one of the ingredients add vigor. They increase performance when following a diet.

Losing weight always involves eating low-fat foods. However, in some cases, fatty foods can be consumed during the diet. This also applies to mackerel. Mackerel is an oily fish, but you can afford it while losing weight. The main thing is to use it correctly.

Properties of fish for weight loss

Mackerel is an indispensable component of dietary nutrition.

A large amount of vitamin B12 ensures the rapid breakdown of fats, which do not accumulate and are not deposited in problem areas.

Unsaturated fatty acids help speed up metabolic processes and reduce appetite. They reduce the amount of stress hormone cortisol, an excess of which leads to overeating.

The fact that fish is low in calories is also of great importance for the weight loss process. In combination with vegetables, the product promotes quick satiety and makes it possible not to feel hungry for 3-4 hours.

Mackerel with tomatoes and zucchini, baked in foil

Tender, fatty mackerel goes perfectly with the sourness of tomatoes, and the piquant cheese crust will please everyone!

Ingredients:

Mackerel – 2 pcs.;
Zucchini – 1 pc.;
Onion – 1 pc.;
Sour cream – 75g;
Tomato – 1 pc.;
Hard cheese – 150g;
Lemon juice – 1-2 tbsp;
Salt, pepper - to taste.

Preparation:

Clean the mackerel, remove the backbone and bones and cut into 3-4cm pieces.

Marinate the fish in a mixture of salt, pepper and lemon juice.

Tomato, onion and zucchini. peel off the skin and cut into rings.

Mix fish with onion, zucchini and sour cream.

Place the fish and vegetables on a baking sheet lined with foil, distribute tomato rings coated with sour cream and grated cheese on top.

Close the edges of the foil to form a “pocket.” Bake in the oven for 25-30 minutes at 200ºC.

Remove the fish, cool slightly and serve. Bon appetit!!!

Calorie content

This is how boiled mackerel is prepared. Its calorie content is excellent for a complete, healthy diet. It should be noted that in our body the protein of this fish is absorbed 3 times faster than, for example, beef protein! And carbohydrates - 0%! Moreover, boiled mackerel is an excellent dietary product. Its calorie content is only 200 kilocalories per 100 grams, and the content of minerals with microelements and vitamins (in particular, group B) is simply off the charts. So eat to your health, and bon appetit everyone!

Very tasty, juicy, aromatic and dietary fish!

Basic rules of use

The selection and use of fish carcasses should be approached responsibly. Stale product or improperly prepared fish dishes can negatively affect metabolic processes.

To ensure a healthy diet, you should pay attention to the quality of mackerel when choosing it. The criteria for fish freshness are:

When choosing a steak or fillet, you should give preference to shiny pieces with light and transparent meat.

Thaw the fish in an open container and store in the refrigerator for no more than 1 day.

In dietary nutrition, the use of mackerel in boiled, baked or stewed form is encouraged. The best side dish for it would be boiled or baked vegetables.

The daily rate of use of mackerel for weight loss should not exceed 200 g. Children and the elderly are recommended to use the product no more than 2 times a week.

When on a fish diet, you should not forget that mackerel is not allowed for consumption if you have problems with the liver and pancreas. In such cases, it is better to introduce other varieties into the diet: low-fat herring, cod, pollock.

Dietary recipes with mackerel

Dishes prepared in the following popular ways will help you shed extra pounds.

Baked in the oven

When on a diet, mackerel is often prepared by baking. This heat treatment option involves the use of a sleeve or foil and has a number of advantages:

With this cooking method, the calorie content of 100 g of the final product is on average 200 kcal.

A dietary fish dish will go well with vegetables. To prepare it for 250 g of fish meat you will need 1 onion, 1 medium carrot, large tomato, half a lemon and a little salt.

Prepare according to the following scheme:

Place in the oven for 30 minutes at medium temperature.

Boiled fish

When losing weight, the most optimal way to prepare mackerel is to boil it. The valuable nutrients in the final product are quickly and easily absorbed by the body.

The recommended cooking time is no more than 20 minutes. Calorie content of 100 g of boiled fish is 210 kcal.

You can prepare dietary fish in a non-labor-intensive and economical way.

To do this you will need the following ingredients:

The dish is prepared as follows:

The finished product can be consumed in any form (cold or hot).

Stewed mackerel

The recipe for stewed fish is popular.

For 2 carcasses you will need 2-3 onions, 2 medium carrots, 2 tomatoes, a little vegetable oil, a bay leaf and spices.

The insides of the thawed mackerel are removed, the fish is washed well, and the tail and head are separated. Then cut into several medium-sized pieces.

Prepared in several stages:

A dietary dish prepared according to this recipe turns out tender, tasty and juicy.

Smoked fish

Smoked mackerel, cooked hot or cold, can hardly be considered a healthy product. This dish negatively affects the condition of the pancreas, kidneys and liver. Therefore, nutritionists recommend using it no more than once a week.

When losing weight, you can use the most harmless and optimal smoking method.

Grilled

The specific taste of mackerel is well eliminated by marinating and grilling. This method of heat treatment makes it possible to obtain a tasty and healthy dietary dish while losing weight.

For 1 medium fish use 1 lemon, a few sprigs of thyme and rosemary, salt, a little olive oil and a pinch of ground pepper.

Prepare this way:

If the finished product is very dry, it is recommended to sprinkle it with olive oil and lemon juice.

Boiled rice with herbs or vegetable salad are good as a side dish for fish.

Mackerel with cherry tomatoes and lemon

A delicious original dish that the whole family will enjoy. Doesn't require much effort or an abundance of ingredients.

To prepare you will need:

frozen mackerel – 2 large carcasses;
cherry tomatoes – 2 pieces;
lemon – 1 medium size;
onion – 1 medium head;
dill – 1 bunch;
spices and herbs to taste;
foil.

Preparation:

Thaw the fish completely, cut off the heads, tails and fins. Carefully rip open the belly and gut it. Rinse thoroughly and dry with a paper towel.
Peel the onion, cut into rings; Cut lemon and tomatoes into slices.
Finely chop the dill.
Place the fish on foil, make several cuts along the entire length of the carcass, rub with a mixture of spices and herbs.
Insert onion rings, tomato and lemon slices alternately into the cuts. Sprinkle with dill and wrap in foil.
Place the fish in foil on a baking sheet or in a mold, put in the oven and cook for 15 minutes at 180 degrees.
After the time has passed, open the foil so that the surface of the fish with the filling is completely exposed. Cook for another 5 minutes, then serve hot.

If desired, the dish can be served with a side dish of vegetables.

You can also use any other small tomatoes for this recipe. By adding spices and herbs, you can turn mackerel baked in the oven into a delicious delicacy.