Low-Carb Baked Macquerel In Tomato Sauce
This is a healthy, easy to make, low-carb and delicious meal. Cooked without any additional fats, without frying, it can be served just by itself; there’s no need to add potatoes, polenta nor other caloric additions. Mackerel is an oceanic fish consumed worldwide, because its tasty, nourishing, high in omega-3 oils and also one of the cheapest food fish. We love mackerel and it comes often in our meal. This recipe is easy to make and delicious, not to mention healthy, low-carb and everybody loves it.
Ingredients (4 servings):
• 4 whole mackerels (about 1 kg all)
• 1 yellow onion
• 1 medium carrot
• 1 tablespoon wine vinegar
• 2 dried bay leaves
• 1 medium bell pepper (or ½ yellow and ½ green)
• 1 teaspoon of black peppercorn
• 500 ml concentrated tomato juice
• salt, pepper on taste
• 1 tablespoon dried thyme
• 1 tablespoon dried basil
• ½ teaspoon chili powder
• fresh parsley for plating
Directions Low-Carb Baked Macquerel In Tomato Sauce:
Clean, eviscerate the fish, cut off the extremities, (head and tail) portion and season it with salt, pepper, basil, thyme.
Cut the carrot in thin slices and chop the onion julienne; add 1 tablespoon of vinegar and 1 teaspoon of salt and mix all. Spread the mixture over the bottom of a heatproof casserole. Spread the peppercorn and bay leaves. Place on top the portioned fish, sprinkle the chili and bake for 15-20 minutes on 175ºC (350ºF) in a convection oven.
Meanwhile, dilute tomato juice with 250 ml water, add chopped bell pepper and bring to a boil, then pout over the fish in the casserole. Put the casserole back in the oven and bake for more 30-40 minutes. Serve with sprinkled fresh parsley, chopped.
Comenteaza