Sgombro al Forno

Sgombro al Forno is a delightful baked mackerel dish that showcases the rich flavors of Mediterranean cuisine. This high-protein meal is simple to prepare and perfect for a nutritious lunch.

Ingredients

• Mackerel fillets - 2 (about 300g total)
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Cherry tomatoes - 200g, halved
• Fresh parsley - 2 tablespoons, chopped
• Lemon - 1, zested and juiced
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Capers - 1 tablespoon, drained
• Pine nuts - 2 tablespoons, toasted

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large bowl, mix the olive oil, minced garlic, lemon zest, lemon juice, salt, and black pepper.
3. Add the mackerel fillets to the bowl, coating them evenly with the marinade.
4. In a baking dish, arrange the cherry tomatoes and capers at the bottom.
5. Place the marinated mackerel fillets on top of the tomatoes.
6. Sprinkle the chopped parsley and toasted pine nuts over the fillets.
7. Bake in the preheated oven for 20-25 minutes, or until the fish is cooked through and flakes easily with a fork.
8. Remove from the oven and let it cool for a few minutes before serving.

Nutrition

• Calories: 360
• Protein: 34 g
• Carbs: 10 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 600 mg
• Cholesterol: 80 mg
• Total Fat: 24 g
• Saturated Fat: 4 g
• Unsaturated Fat: 18 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids, promoting heart health.
• High protein content supports muscle growth and repair.

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