Sgombro Marinato Vegetale

Sgombro Marinato Vegetale is a delightful vegan take on the classic Italian marinated mackerel dish, utilizing marinated vegetables to mimic the flavors and textures of seafood. This colorful and refreshing dish is perfect for a light lunch or dinner, bringing the essence of the Mediterranean to your table.

Ingredients

• Zucchini - 150 grams, thinly sliced
• Carrot - 100 grams, julienned
• Red bell pepper - 100 grams, sliced
• Eggplant - 100 grams, diced
• Cherry tomatoes - 100 grams, halved
• Olive oil - 3 tablespoons
• White wine vinegar - 2 tablespoons
• Lemon - 1, juiced and zested
• Garlic - 2 cloves, minced
• Fresh parsley - 2 tablespoons, chopped
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Capers - 1 tablespoon, rinsed and drained
• Seaweed flakes (like nori or dulse) - 1 tablespoon

Steps

1. In a large mixing bowl, combine the zucchini, carrot, red bell pepper, eggplant, cherry tomatoes, and capers.
2. In a separate small bowl, whisk together olive oil, white wine vinegar, lemon juice, lemon zest, minced garlic, salt, and black pepper.
3. Pour the dressing over the vegetables and mix well to ensure everything is coated evenly.
4. Sprinkle the seaweed flakes over the vegetable mixture and gently fold them in.
5. Cover the bowl with plastic wrap or a lid and let the mixture marinate in the refrigerator for at least 20 minutes to enhance the flavors.
6. Once marinated, serve the Sgombro Marinato Vegetale on a plate, garnished with fresh parsley.

Nutrition

• Calories: 180
• Protein: 3 g
• Carbs: 20 g
• Fiber: 7 g
• Sugar: 5 g
• Sodium: 400 mg
• Cholesterol: 0 mg
• Total Fat: 12 g
• Saturated Fat: 1 g
• Unsaturated Fat: 11 g
• Water: 0.2 L

Health Benefits

• Rich in antioxidants from fresh vegetables
• Low in calories, making it a great option for weight management
• Provides healthy fats from olive oil
• High in dietary fiber, promoting digestive health

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