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Baked Mackerel with Vegetables

Add some fish to your family's menu! Mackerel baked in the oven with vegetables is a complete dinner, rich in good-for-you vitamins and minerals. Another bonus: there's no separate side dish to make, since the fish and potatoes cook together and save you time. Baking the mackerel in an oven bag keeps it especially tasty — it holds in all the juices, so the fish comes out fragrant and tender.

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Mackerel baked
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 65 % 15 g
Fats 17 % 4 g
Carbohydrates 17 % 4 g
113 kcal
GI: 100 / 0 / 0
    1. Gut the mackerel, scrape out the dark membrane inside, and cut off the head and fins. Make a few deep slashes along the skin on one side.
    1. Rub the fish inside and out with salt and a dry fish seasoning, drizzle with olive oil and lemon juice, and tuck a sprig of rosemary into the cavity.
    1. Peel the onion, cut it in half, then slice it into thin pieces and slip them into the slashes in the fish.
    1. Peel and wash the potatoes and carrots, cut them into large pieces, season with salt and pepper, drizzle with olive oil, and place them in an oven bag.
    1. Add the prepared mackerel to the bag with the vegetables, seal the bag, and pierce a few holes in one side with a needle to let steam escape.
    1. Let the fish and vegetables sit like this for an hour, then bake in an oven preheated to 400°F (200°C) for half an hour.
  • Serve right away, garnished with fresh herbs if you like.
  • Enjoy!

Caloric content of the products possible in the composition of the dish

  • Ripe potatoes - 80  kcal/100g
  • Baked potatoes - 70  kcal/100g
  • Mashed potatoes - 380  kcal/100g
  • Boiled potatoes - 82  kcal/100g
  • Potatoes in uniform - 74  kcal/100g
  • Fried potatoes - 192  kcal/100g
  • Carrots - 33  kcal/100g
  • Dried carrots - 275  kcal/100g
  • Boiled carrots - 25  kcal/100g
  • Ground black pepper - 255  kcal/100g
  • Rosemary - 131  kcal/100g
  • Mackerel - 113  kcal/100g
  • Salt - 0  kcal/100g
  • Onion - 41  kcal/100g
  • Spices dry - 240  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Olive oil - 913  kcal/100g

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