Mallorcan Baked Mackerel with Slow Tomato, Fennel and Orange
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
- Cook
- 22 min
- Total
- 32 min
- Servings
- 1
Ingredients
- 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
Instructions
- 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.
Nutrition (per serving)
- Calories
- 590kcal
- Protein
- 35g
- Carbs
- 38g
- Fat
- 32g
- Fiber
- 9g
- Selenium
- 50mcg
- Zinc
- 1.6mg
- Iron
- 3mg
- B12
- 12mcg
- Iodine
- 35mcg
- Sodium
- 590mg