Easy Mediterranean Baked Mackerel – Flavorful & Healthy!

 


If you’re looking for a simple, nutritious dinner that’s packed with flavor, Mediterranean Baked Mackerel is the perfect choice. This easy recipe combines heart-healthy fish with classic Mediterranean ingredients like olive oil, garlic, lemon, and herbs. It’s light, satisfying, and ready in under 30 minutes—ideal for busy weeknights or relaxed family meals.

Why Choose Mackerel?

Mackerel is one of the healthiest fish you can eat. It’s rich in:

  • Omega-3 fatty acids that support heart and brain health

  • High-quality protein to keep you full longer

  • Vitamin D and B12 for energy and immunity

Unlike many complicated seafood dishes, baked mackerel is easy to prepare and incredibly forgiving, making it great for beginners.

Ingredients

  • 2 whole mackerel (cleaned and gutted) or 4 mackerel fillets

  • 3 tablespoons extra-virgin olive oil

  • 3 cloves garlic, minced

  • 1 lemon (sliced and juiced)

  • 1 teaspoon dried oregano

  • ½ teaspoon paprika

  • Salt and black pepper, to taste

  • 1 cup cherry tomatoes, halved

  • ½ red onion, thinly sliced

  • Fresh parsley or dill, for garnish

Step 1: Preheat the Oven

Preheat your oven to 200°C (400°F). Lightly grease a baking dish with olive oil.

Step 2: Season the Fish

Place the mackerel in the baking dish. Drizzle with olive oil and lemon juice. Rub with garlic, oregano, paprika, salt, and pepper, making sure the fish is well coated.

Step 3: Add Vegetables

Scatter cherry tomatoes, onion slices, and lemon slices around and on top of the fish. These vegetables will roast beautifully and add natural sweetness.

Step 4: Bake

Bake for 18–22 minutes, or until the fish is opaque and flakes easily with a fork.

Step 5: Garnish and Serve

Sprinkle with fresh parsley or dill before serving. Serve hot with your favorite sides.

Healthy Serving Ideas

Pair this baked mackerel with:

  • A fresh cucumber and olive salad

  • Steamed vegetables or roasted zucchini

  • Whole-grain couscous or brown rice

  • Warm whole-wheat pita bread

Tips for the Best Results

  • Use fresh mackerel for the best flavor, but frozen works well too

  • Don’t overbake—mackerel stays juicy when cooked just until flaky

  • Add olives or capers for extra Mediterranean flair


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