Sgombro in Salsa Verde

Sgombro in Salsa Verde is a vibrant Italian dish featuring mackerel fillets bathed in a zesty green sauce made from fresh herbs, capers, and olive oil. This high-protein meal is not only flavorful but also packed with nutrients, making it a delightful lunch option.

Ingredients

• Mackerel fillets - 300 grams
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Fresh parsley - 30 grams, chopped
• Fresh basil - 15 grams, chopped
• Capers - 2 tablespoons, rinsed and chopped
• Garlic - 1 clove, minced
• Lemon juice - 2 tablespoons
• Olive oil - 4 tablespoons
• Red pepper flakes - 1/4 teaspoon (optional)

Steps

1. Preheat the oven to 200°C (400°F).
2. Season the mackerel fillets with salt and black pepper, then place them skin-side down on a baking tray lined with parchment paper.
3. Bake the mackerel in the preheated oven for about 15 minutes, or until the fish is cooked through and flakes easily with a fork.
4. While the mackerel is baking, prepare the salsa verde by combining the chopped parsley, basil, capers, minced garlic, lemon juice, and olive oil in a bowl.
5. Mix well until the ingredients are fully incorporated. If desired, add red pepper flakes for a touch of heat.
6. Once the mackerel is done, remove it from the oven and let it rest for a minute.
7. Serve the mackerel fillets topped with the salsa verde, drizzling any extra sauce around the plate for added flavor.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 4 g
• Fiber: 1 g
• Sugar: 0 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 20 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in omega-3 fatty acids, which are beneficial for heart health.
• Rich in protein, aiding muscle repair and growth.

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