Mallorcan Baked Mackerel with Slow Tomato, Fennel and Orange

Name: Mallorcan Baked Mackerel with Slow Tomato, Fennel and Orange
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 1 serving
Ingredients: 1 fillet (5 oz / 142g) Atlantic mackerel; 1/2 bulb (120g) fennel, cored and sliced thin; 1 medium (120g) ripe tomato, diced; 1 tbsp (14g) extra-virgin olive oil, for the sofrito; 1/2 tbsp (7g) extra-virgin olive oil, for the fish; 1/2 small (50g) red onion, sliced thin; 2 cloves (6g) garlic, sliced; 2 strips orange zest; 1 tsp dried oregano; 2 tbsp (16g) sliced almonds; 1 small (130g) yellow potato, sliced 1/4-inch thick; 1/2 (~12g juice) lemon, juiced; 1 tbsp flat-leaf parsley, chopped; 1/4 tsp sea salt; 1/8 tsp black pepper

A coastal Mallorcan dinner of whole-fillet mackerel baked over a slow-cooked sofrito of tomato, fennel and orange zest, finished with toasted almonds and parsley. Mackerel is one of the most B12-dense fish in the Mediterranean — a single fillet delivers roughly 12 mcg, well past the daily target.

Prep: 10 min
Cocción: 22 min
Total: 32 min
Porciones: 1

Ingredientes

1fillet (5 oz / 142g)Atlantic mackerel
1/2bulb (120g)fennel, cored and sliced thin
1medium (120g)ripe tomato, diced
1tbsp (14g)extra-virgin olive oil, for the sofrito
1/2tbsp (7g)extra-virgin olive oil, for the fish
1/2small (50g)red onion, sliced thin
2cloves (6g)garlic, sliced
2stripsorange zest
1tspdried oregano
2tbsp (16g)sliced almonds
1small (130g)yellow potato, sliced 1/4-inch thick
1/2(~12g juice)lemon, juiced
1tbspflat-leaf parsley, chopped
1/4tspsea salt
1/8tspblack pepper

Preparación

01
Heat the oven to 400°F (205°C).
02
Heat 1 tbsp olive oil in an oven-safe skillet over medium. Add the onion and fennel with a pinch of salt and cook 6 minutes until softened.
03
Add the garlic, orange zest and oregano and cook 30 seconds. Stir in the tomato and cook 4 minutes until it breaks down into a chunky sofrito.
04
Lay the potato slices over the sofrito in a single layer. Pour in 3 tablespoons of water, cover with a lid or foil, and slide into the oven for 10 minutes.
05
Toast the sliced almonds in a dry small pan over medium heat for 2 minutes, shaking often, until golden. Set aside.
06
Pat the mackerel dry, score the skin twice, season with salt and pepper, and brush with the remaining 1/2 tbsp olive oil.
07
Lift the lid from the skillet, lay the mackerel skin-side up on the sofrito, and return to the oven uncovered for 8 minutes until the fish flakes.
08
Squeeze lemon over the fish, scatter the toasted almonds and parsley, and bring the skillet to the table.

Nutrición (por porción)

Calories: 590kcal
Protein: 35g
Carbs: 38g
Fat: 32g
Fiber: 9g
Selenium: 50mcg
Zinc: 1.6mg
Iron: 3mg
B12: 12mcg
Iodine: 35mcg
Sodium: 590mg