Mediterranean Oven-Roasted Mackerel
Let’s elevate the traditional Japanese saba fish with Mediterranean flavors.
Servings
2
Prep Time:
15~20 min.
Roast for:
25 min.
Good For:
Lunch, Dinner
Introduction
Mediterranean Oven-Roasted Mackerel
In an effort to eat more seafood this year, I picked up the ubiquitous saba, Japanese blue mackerel. It’s a great source of protein and heart-healthy unsaturated fatty acids, and promotes healthy and strong muscles, and good for skin, hair and immune system.
The most common way to eat it in Japan is by grilling it, but I wanted to prepare it in a more colorful way. The tomatoes and paprika add sweetness to this usually salty, slightly bitter fish. The fish also smells a bit “fishy” (duh) so I’ve included a way to remove that strong smell in the recipe below.
Ingredients
-
Saba (blue mackerel), 2 cuts
- Fennel
- Parsley
- Garlic, 2 cloves
- Tomatoes, 2
- Capsicum, 1/2
- White wine
- Olive oil
- Salt
Rub a dash of salt on your saba on both sides (skin and meat), then leave it in the fridge for about 15 min. This will remove some of the strong fishy smell. If you want to really remove the smell, I recommend salting it 30 min. before.
Line your baking pan with foil and drizzle some olive oil.
Place your fish on the foil.
Cover with fennel or dill.
Top with diced capsicums, tomatoes and slices of garlic.
Drizzle olive oil and add a dash of salt (don’t go too crazy here as the fish is already salted.
Add a dash (or more!) of white wine, enough that the fish meat can soak in it. Sooo yummy.
Bake at 200C for 20 min.
Grill for another 5 min. This will add a nice char to your veggies and fish.
Top with fresh parsley and enjoy!
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