Mediterranean Roasted Mackerel
A tasty and sustainable dishwhich celebrates the biodiversity of our seas.
Mackerel fillet dressed in olives and in-season vegetables is a delicious source of Omega-3 fatty acids and easy-to digest protein.
Recipe designed by Chef Simone Garelli of Felsinea Ristorazione for the Ducati canteen.
Serves four
- Mackerel fillets – 600 g
- Olives – 20 g
- Bell peppers – 100 g
- ½ onion – 20 g
- Aubergine – 100 g
- Tomatoes – 100 g
- Extra virgin olive oil – 4 tbsp (40 g )
- 1 clove garlic
- Parsley to taste
- Wine to taste
- Salt to taste
- Pepper to taste
Nutritional information
Per serving: 312 Kcal
Environmental Impact
Per serving:
219 grams CO2 equivalence - carbon footprint
528 litres - water footprint
This recipe’s environmental sustainability level is: High.
To eat sustainably at each meal, our advice is to keep within 1000 grams of CO2 equivalence (carbon footprint) and 1000 litres of virtual water (water footprint). Remember that animal protein (meat, cheese, fish and eggs) have a greater impact than grains, beans, pulses and vegetables. Vegetable sides generally have a low environmental impact, equivalent to around 100 grams of CO2, including dressing.
Method
Preheat the oven to 165°C.
Finely dice the garlic, parsley and onion.
Pour the extra virgin olive oil into a frying pan. Once warm, lightly fry the garlic, parsley and onion. Add wine and simmer.
Add the aubergine to the pan and cook until it starts to soften, about 5 minutes. Then add the bell peppers and cook for another 5 minutes. Finally, add the tomatoes and olives. Season with salt and pepper to taste. Cook until all vegetables are soft.
Place the mackerel fillets in a casserole dish with a drizzle of olive oil and cook in the oven for 15 minutes.
When they are nearly cooked, pour the sauce onto the fillets.
The Chef’s Advice
Option to adjust the cooking temperatures and leave the vegetables slightly crunchy.
Nutritional Advice
Mackerel is inexpensive, delicious, and packed with easy-to digest proteins and heart-healthy fats.
Environmental Advice
Chose seasonal ingredients, local or traditional varieties.
The health benefits of fish make it a good alternative to meat. However, not all fish is sustainable. Its environmental impact increases if fish is unsustainably farmed or flown in. Our seas offer many species of delicious fish most of us have yet to try. Explore local options and look for sustainable fishing certifications, such as the Marine Stewardship Council (MSC) or the Marine Conservation Society (MCS).
