Sgombro in Agrodolce

Sgombro in Agrodolce is a delightful Italian dish featuring mackerel marinated in a sweet and sour sauce, combining the flavors of vinegar, sugar, and spices. This unique preparation highlights the natural richness of the fish while offering a tangy bite that pairs beautifully with crusty bread or vegetables.

Ingredients

• Mackerel fillets - 2 (about 250g each)
• Olive oil - 2 tablespoons
• Red onion - 1 small, thinly sliced
• Garlic - 2 cloves, minced
• White wine vinegar - 100 ml
• Brown sugar - 2 tablespoons
• Capers - 2 tablespoons, rinsed
• Salt - to taste
• Black pepper - to taste
• Fresh parsley - 2 tablespoons, chopped

Steps

1. Heat the olive oil in a skillet over medium heat. Add the sliced red onion and sauté until softened, about 5 minutes.
2. Add the minced garlic and cook for an additional minute until fragrant.
3. Stir in the white wine vinegar and brown sugar, allowing the mixture to simmer for 5 minutes until slightly thickened.
4. Add the mackerel fillets to the skillet, skin side down, and season with salt and black pepper. Cook for about 5 minutes, then carefully flip the fillets and cook for another 5 minutes until cooked through.
5. Add the capers and gently stir to combine. Cook for another 2 minutes to heat through.
6. Remove from heat and sprinkle with chopped parsley before serving.

Nutrition

• Calories: 350
• Protein: 30 g
• Carbs: 15 g
• Fiber: 1 g
• Sugar: 8 g
• Sodium: 800 mg
• Cholesterol: 80 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• Rich in omega-3 fatty acids, which support heart health.
• High in protein, aiding in muscle maintenance and repair.

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