Baked Mackerel Fillets

17 Reviews
75% would make this recipe again

A super easy recipe featuring omega-3 rich and inexpensive mackerel. Its oily meat and strong taste is highly prized by discerning gourmets, but it might not initially appeal to first time eaters.

This recipe is incompatible with your food profile

Preparation : 5 min Cooking : 25 min
230 calories/serving

Ingredients

2 mackerel fillets 200 g
1/2 tsp olive oil 2.5 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste
1/2 onions, sliced crosswise 100 g

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 175ºC/350ºF.
  2. Slice the onion crosswise, then separate the segments to make rings.
  3. Arrange the fillets (can be either fresh or frozen) on a cooking dish or plate. Brush lightly with oil, then season with salt and pepper to taste. Cover each fillet with the onion rings.
  4. Place in the middle of the oven and cook for about 20 min (25 min if frozen) until the flesh turns white. It is important to check with a fork to see if they are cooked through, since they get tough and dry when overcooked.
  5. Serve on the warmed plates.

Nutrition Facts Table

per 1 serving (120 g)

Amount

% Daily Value

Calories

230

Fat

15 g

22 %

Saturated 3.3 g
+ Trans 0 g

17 %

Cholesterol

60 mg

Sodium

70 mg

3 %

Carbohydrate

5 g

2 %

Fibre

1 g

3 %

Sugars

2 g

Net Carbs

4 g

Protein

19 g

Vitamin A

4 %

Vitamin C

5 %

Calcium

2 %

Iron

9 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Niacin, Selenium, Vitamin B12, Vitamin D
Good source of  :
Phosphorus, Potassium, Vitamin B2, Vitamin B6, Vitamin E
Source of  :
Iron, Omega-3, Pantothenic Acid, Vitamin B1, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables 1
Meat and Alternatives 2 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Cost of ingredients this week at your merchants *

* Costs estimated from Flyer Specials and average normal prices

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

17 Reviews (17 with rating only) 75% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.