Sgombro con Pomodori

Sgombro con Pomodori is a delightful Italian breakfast featuring mackerel fillets cooked with ripe tomatoes and aromatic herbs. This high-protein dish is perfect for starting your day with a burst of flavor and nutrition.

Ingredients

• Mackerel fillets - 200 grams
• Cherry tomatoes - 200 grams, halved
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Fresh basil - 5 leaves, chopped
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Lemon juice - 1 tablespoon

Steps

1. Heat olive oil in a medium skillet over medium heat.
2. Add minced garlic and sauté for 1 minute until fragrant.
3. Add the cherry tomatoes, salt, and pepper, cooking for 5-7 minutes until tomatoes soften.
4. Push the tomatoes to one side of the skillet and place the mackerel fillets in the pan, skin side down.
5. Cook the mackerel for 4-5 minutes until the skin is crispy, then carefully flip and cook for another 3-4 minutes until cooked through.
6. Drizzle lemon juice over the mackerel and sprinkle with fresh basil before serving.
7. Serve warm, garnished with additional basil if desired.

Nutrition

• Calories: 320
• Protein: 30 g
• Carbs: 8 g
• Fiber: 2 g
• Sugar: 3 g
• Sodium: 350 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• High in omega-3 fatty acids, beneficial for heart health.
• Rich in protein, supporting muscle maintenance and repair.

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