Sgombro in Umido

Sgombro in Umido is a traditional Italian dish featuring mackerel simmered in a rich tomato sauce with aromatic herbs. This healthy recipe is not only flavorful but also packed with nutrients, making it a perfect dinner choice.

Ingredients

• Mackerel fillets - 300 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Onion - 1 small, finely chopped
• Cherry tomatoes - 200 grams, halved
• Red bell pepper - 1 medium, sliced
• White wine - 100 ml
• Fresh parsley - 2 tablespoons, chopped
• Salt - to taste
• Black pepper - to taste

Steps

1. Heat the olive oil in a large skillet over medium heat.
2. Add the chopped onion and minced garlic, and sauté until the onion is translucent.
3. Stir in the sliced red bell pepper and cook for another 3-4 minutes until softened.
4. Add the halved cherry tomatoes and cook until they start to break down, about 5 minutes.
5. Pour in the white wine and let it simmer for 2-3 minutes to reduce slightly.
6. Season the sauce with salt and black pepper to taste.
7. Gently place the mackerel fillets into the skillet, skin side down, and spoon some sauce over them.
8. Cover the skillet and let it simmer for about 10-12 minutes, or until the mackerel is cooked through.
9. Sprinkle with fresh parsley before serving, and enjoy with crusty bread or over a bed of cooked grains.

Nutrition

• Calories: 380
• Protein: 30 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 300 mg
• Cholesterol: 80 mg
• Total Fat: 25 g
• Saturated Fat: 4 g
• Unsaturated Fat: 20 g
• Water: 0.25 L

Health Benefits

• Rich in omega-3 fatty acids which support heart health.
• High in protein and low in carbohydrates, making it suitable for a balanced diet.

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