Sgombro con Verdure

Sgombro con Verdure is a vibrant and healthy Italian dish featuring mackerel paired with a medley of seasonal vegetables. This dish not only captures the essence of Italian cuisine but also offers a delightful balance of flavors and nutrition.

Ingredients

• Mackerel fillets - 200 grams
• Zucchini - 1 medium, sliced
• Bell pepper - 1 medium, sliced
• Cherry tomatoes - 150 grams, halved
• Red onion - 1 small, thinly sliced
• Garlic - 2 cloves, minced
• Olive oil - 2 tablespoons
• Fresh basil - 10 grams, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Lemon - 1, juiced

Steps

1. Preheat the oven to 200°C (400°F).
2. In a large mixing bowl, combine sliced zucchini, bell pepper, cherry tomatoes, red onion, and garlic.
3. Drizzle 1 tablespoon of olive oil over the vegetables, add salt and black pepper, and toss to coat evenly.
4. Spread the vegetable mixture on a baking tray lined with parchment paper.
5. Place mackerel fillets on top of the vegetables and drizzle with remaining olive oil and lemon juice.
6. Bake in the preheated oven for 20 minutes or until the mackerel is cooked through and vegetables are tender.
7. Remove from the oven and sprinkle with fresh basil before serving.

Nutrition

• Calories: 350
• Protein: 25 g
• Carbs: 15 g
• Fiber: 4 g
• Sugar: 5 g
• Sodium: 300 mg
• Cholesterol: 70 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.3 L

Health Benefits

• Rich in omega-3 fatty acids from mackerel, promoting heart health.
• High in vitamins and minerals from a variety of vegetables, supporting overall well-being.

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