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Oven Roasted Spanish Mackerel marinated with grape tomatoes, capers, dried chili peppers and lemon is one very tasty and easy meals to make.

Healthy Oven Roasted Spanish Mackerel

Oven Roasted Spanish Mackerel marinated with grape tomatoes, capers, dried chili peppers and lemon is healthy, and one very tasty and easy meal to make.

Course Main Course
Cuisine American, Italian, Mediterranean
Keyword Spanish Mackerel
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 4 servings
Calories 587 kcal
Author Catalina Castravet

Ingredients

  • 4 Wild-caught Spanish Mackerel fish bone in, gutted, cleaned, head and tail discarded
  • 4 tablespoons olive oil + 2 more
  • 4 tablespoons minced garlic
  • 4 teaspoons capers
  • cup grape tomatoes
  • teaspoons dried oregano
  • teaspoons dried thyme
  • 4 bay leaves
  • 10 dried chili peppers
  • 2 lemons sliced in rings
  • ½ cup cilantro leaves washed, dried and chopped
  • Salt & Pepper

Instructions

Marinade:

  1. Using 4 tablespoons of olive oil, rub each fish with olive oil and set aside.
  2. Slice ½ cup of grape tomatoes in half.
  3. On the inside of each fish, spread evenly 1 tablespoon of minced garlic and sprinkle with salt, pepper a pinch of thyme and oregano.
  4. Stuff each fish with a few sliced grape tomatoes, 1 dried chili pepper, 1 teaspoon capers, 2 slices of lemon and 1 bay leaf.
  5. Place fish in a deep baking dish, so they sit tightly and close to each for the marinade to soak into them.
  6. Cut one fresh lemon in half and squeeze it over the fish. Place the lemon halves into the dish between the fish. Top with fresh cilantro, cover with plastic wrap and refrigerate for 2-4 hours.

Bake:

  1. Preheat oven to 350F and set the oven rack in the middle of the oven.
  2. Cover a baking sheet pan with aluminum foil (or baking paper) and lightly grease it with 2 tablespoons of olive oil.
  3. Transfer each fish to the prepared baking sheet pan, top with a slice of lemon, add the remaining one cup of grape tomatoes and the remaining 6 dried chili peppers to the pan. Divide evenly between the fish.
  4. Drizzle with a little extra olive oil. Pour the marinade over the fish.
  5. Place in the preheated oven for 35-40 minutes, or until fish is cooked through and the flesh is white.
  6. Serve with rice or roasted veggies.
  7. Enjoy!
Nutrition Facts
Healthy Oven Roasted Spanish Mackerel
Amount Per Serving (0 g)
Calories 587 Calories from Fat 297
% Daily Value*
Fat 33g51%
Saturated Fat 8g50%
Cholesterol 141mg47%
Sodium 300mg13%
Potassium 1406mg40%
Carbohydrates 7g2%
Fiber 2g8%
Sugar 2g2%
Protein 61g122%
Vitamin A 825IU17%
Vitamin C 32.5mg39%
Calcium 104mg10%
Iron 4.5mg25%
* Percent Daily Values are based on a 2000 calorie diet.