Baked Mackerel with Onions and Bell Peppers

Baked Mackerel with Onions and Bell Peppers

Ingredients:

• 2 medium mackerel fillets (or whole mackerel, cleaned)
• 1 large onion, sliced
• 1 bell pepper (any color), sliced
• 2-3 cloves garlic, minced (optional)
• 3 tablespoons soy sauce
• 1 tablespoon olive oil (or vegetable oil)
• 1 teaspoon ground ginger
• 1/2 teaspoon black pepper
• 1/4 teaspoon red pepper flakes (optional, for heat)
• Fresh parsley or cilantro, chopped (for garnish)

Instructions:

1. Prepare the Mackerel:
   • If using whole mackerel, ensure it is cleaned and scaled. Fillets are much easier to work with.
   • Pat the mackerel dry with paper towels.
2. Prepare the Vegetables:
   • Slice the onion and bell pepper into even strips.
   • If using garlic, mince it finely.
3. Season the Mackerel:
   • In a small bowl, combine the soy sauce, olive oil, ground ginger, black pepper, and red pepper flakes (if using).
   • Brush the mackerel fillets (or whole fish) with the soy sauce mixture, ensuring they are well coated.
4. Assemble the Dish:
   • Preheat your oven to 200°C (400°F).
   • Line a baking dish with parchment paper for easy cleanup.
   • Spread the sliced onions and bell peppers in the bottom of the baking dish. If using garlic, scatter it amongst the vegetables.
   • Place the mackerel fillets (or whole fish) on top of the vegetables.
   • Any remaining soy sauce mixture can be poured over the vegetables.
5. Bake:
   • Bake in the preheated oven for 15-20 minutes, or until the mackerel is cooked through and the vegetables are tender. The fish should flake easily with a fork.
6. Garnish and Serve:
   • Once cooked, remove the baking dish from the oven.
   • Garnish with fresh chopped parsley or cilantro.
   • Serve hot with your favorite side dishes, such as rice, quinoa, or a simple salad.

Tips and Variations:

• Spice it up: Add a pinch of cayenne pepper or a dash of hot sauce for extra heat.
• Add other vegetables: Feel free to add other vegetables like zucchini, mushrooms, or carrots.
• Lemon or Lime: A squeeze of fresh lemon or lime juice over the cooked mackerel adds a bright, citrusy flavor.
• Marinating: For a deeper flavor, marinate the mackerel in the soy sauce mixture for 30 minutes before baking.
• Foil packets: You can also cook this dish in individual foil packets. Place the vegetables and mackerel in the center of the foil, seal tightly, and bake.

Enjoy your flavorful baked mackerel!