Recipe for PP mackerel. Mackerel baked in foil.

3

Prepared by: Galina.budanova

02/01/2020 Cooking time: 1 hour 0 min

Nowadays a lot is said and written about proper nutrition (PN), so I decided to offer my recipe for mackerel baked in the oven, prepared according to the principles of a healthy diet.

Recipe for PP mackerel. Mackerel baked in foil.

There are not many recipes for cooking mackerel.
Most often it is customary to salt or marinate it. But not everyone benefits from these cooking methods. It is for such lovers of this fish that I prepared today’s recipe. As for the time and method of cooking, everything is not so complicated - if you include baking in the oven, you will spend up to 40 minutes.

Required ingredients.

Mackerel - 1 pc. Boiled egg - 0.5 pcs. Cheese - 30 g.

Lemon - to taste. Mustard - to taste. Parsley or dill - 10 g. Spices - to taste.

Cooking method:

Let's put the hard-boiled egg on, we'll turn on the oven and get to work on the fish. Let's wash the carcass, clean it of intestines and wash and dry it again. The fish is ready, the egg is boiled. We will now start making the filling. To do this, let’s cool the egg, peel it and grate it on a coarse grater (in my situation, half an egg was enough. We’ll do the same with cheese. Then we’ll prepare the spices that are described in the recipe - I had dry dill, Italian herbs, mustard (you can use dry) , as well as a little zest and a few drops of lemon juice. Then combine them with grated egg and cheese. Fill the belly of the fish with the filling. And make several cuts on the sides with a knife - this way it will cook faster and better, and then cutting it into pieces will be easier difficult. The oven should be heated to 180 degrees. Wrap the mackerel in foil and put it on a raft in the oven. Here it should cook for up to 25 minutes. By the way! Don’t forget to grease the foil with butter - I didn’t do that, and in some places the skin was whole. Juicy. Fragrant. Tasty! I think you will add your own to my epithets! Bon appetit!

Main conclusions

Mackerel is useful for losing weight, the main thing is to eat fresh or freshly frozen fish and cook it correctly. To get a dietary dish, it is better to boil, steam, or bake seafood (without fat). It is recommended to combine the main ingredient with vegetables, cereals, and herbs. It is better to limit the amount of salt or avoid it altogether.

Fried, smoked and salted mackerel is the most dangerous for your figure and health. There are many recipes for dietary mackerel dishes: with vegetables, in a pot with rice, creamy fish soup, vinaigrette, etc. Most of them are easy to prepare, tasty and healthy. If you have new original ideas on how to cook seafood while on a diet, then share them in the comments.

Good afternoon Today we will bake mackerel in the oven. The dish turns out healthy, tasty and festive. I believe that it can be served for both a family dinner and a special event. And also eat as a cold snack.

Why did I decide to share recipes for this fish? Yes, this is because almost everyone loves it, because its meat is fatty, nutritious, healthy and there are only a small amount of bones in it, and if there are any, they are large and it is impossible to choke on them. And by the way, don’t forget to prepare a vegetable salad for the dish, such as Greek or vinaigrette.

Before you start baking our fish, read the following tips to make the food even tastier and juicier:

1. It is better to buy fresh frozen mackerel head on.
2. You need to defrost the carcass first in the refrigerator and then at room temperature.
3. It is better to choose a marinade based on lemon and spices.
4. Be sure to rinse the carcass thoroughly and do not forget to remove the black film from the belly.
5. Grease the foil with vegetable oil or place the fish on a vegetable layer, this way you will preserve the appearance.
6. Choose sauces that are not very fatty.

Mackerel PP recipes. Stuffed mackerel with vegetables and herbs, baked in the oven

Cooking time:

• Difficulty: Beginner

Stuffed mackerel baked in the oven is a truly delicious dish that can be enjoyed for lunch, dinner or as a snack. But only if the “correct” recipes are chosen, fully complying with the principles of paragraphs. How to bake stuffed fish correctly and tasty

Read also:  Chocolate “Babaevsky” elite 75% – review from personal experience


Any truly dietary mackerel recipe in the oven is a simple and quick way to prepare an excellent dish for the diet of a person who values ​​his health. Mackerel is a very healthy fish.

It contains easily digestible protein, fatty acids, vitamins A, B and D, selenium, zinc, phosphorus.

The calorie content of fish is only 200 kcal per 100 grams, so it can be eaten even by people who are losing weight. Stuffed mackerel baked in the oven is perhaps the best way to prepare this fish.

And even the most delicious self-salted mackerel, a step-by-step recipe with a photo of which is here, cannot compare with it; baked mackerel can be eaten any time, but it’s better not to eat salted mackerel often.

Before cooking, the main thing is to choose fresh fish - it has such a pleasant seafood smell, whole shiny skin, no yellow spots, etc. Recipe with herbs and vegetables

Let's prepare the healthiest option - baked with vegetables and herbs. The mackerel, stuffed with vegetables and baked in the oven, is prepared at lightning speed and eaten too.


Great option for a quick dinner. By the way, children really like it.

Calorie content per serving without side dish (250 g) - 304 kcal, bju - 28 g protein, 20 g fat, 6 g carbohydrates. For 2 servings you will need:

• mackerel – 1 pc.
• carrots - 1/2 pcs.
• lemon - 1/2 pcs.
• parsley, dill, cilantro - ¼ bunch.
• young garlic – 4 pcs.
• green onions – 1-2 pcs.
• oil for lubrication (olive, vegetable) – 1 tsp.
• salt, black pepper - a pinch.

Cooking process step by step

Before preparing dietary mackerel, defrost it.

In my city, it is almost impossible to find fresh chilled fish, so I already know how to defrost it better. It's simple: wrap the carcass in a bag, put it in the refrigerator overnight - by morning it will be exactly the right condition. That is, not completely melted, easy to process.

Remove the head and entrails. We rinse the inside of the belly of the fish well with cool water. Rub with salt and pepper. You don't need a lot of salt. You don’t need to add salt, but lightly grease it with soy sauce.

Grate the carrots on a fine grater.

We cut the lemon into half rings, from it our dietary mackerel baked in the oven will have a subtle citrus aroma.

Chop the greens. When slicing, by the way, it is advisable to use a ceramic knife, it will preserve the vitamins.

Mix the carrots and greens, crush them a little with your hands.

Place lemon and half the mixture inside the fish.

Using a brush, grease the pan with olive oil. Place the mackerel in a frying pan and place the remaining vegetables and herbs next to it. The top of the fish and vegetables can also be greased with oil. We send everything to bake - our stuffed mackerel will stay in the oven for no more than 30 minutes (temperature - 180 degrees). Turn the vegetable bed over once during cooking.

Place on a plate. Garnish with boiled rice, preferably brown rice cooked in water, but this time my son ordered white “like in kindergarten.”

With minimal effort, we got a wonderful, inexpensive and tasty dish of mackerel stuffed with vegetables and fresh herbs, baked in the oven. Bon appetit! Tips and secrets

• If you are losing weight, then exclude vegetable oil from the recipe and serve with some kind of vegetable salad, not cereal.
• It is more convenient to bake without fat in a silicone mold or in a container with a non-stick coating.
• If you have an electric oven, you can first cover it with foil for 15 minutes and then remove it, so you don’t have to worry about the fish burning.
• If desired, you can add any chopped vegetables to the carrots - zucchini, eggplant, peas, corn, bell pepper.

How to make the healthiest mackerel dish

Not everyone knows how to make a mackerel dish so that it is tasty and contains a minimum of calories. It’s quite difficult to ruin its taste, but it’s easy to increase its energy value by using fatty foods during cooking.

An important condition for a dietary recipe is the use of fresh or freshly frozen fish. Only in this form does it retain the maximum of nutrients. After repeated freezing, oxidation of fats and vitamins occurs.

Important! Mackerel is contraindicated for diseases of the liver and pancreas. In this case, it is better to choose lean varieties of fish (pollock, hake, cod).

If there are no health problems, then you need to choose the appropriate heat treatment method.

The most popular way to cook mackerel is baking. This way most of the nutrients are preserved. The main thing is not to use fats during cooking; it is better to use foil or a sleeve. Then the dietary dish will contain approximately 190 calories per 100 g. To reduce the amount of fat in the fish itself, you need to make small holes in the foil.

Recipes that combine mackerel with vegetables are more suitable for the diet. Lemon juice will only improve the taste of the dish. During the week you can eat 1-2 servings of fish, 75 grams each.

The most dietary recipes are those where the product is boiled. It is prepared in salted water with spices (black pepper, bay leaf). The duration of heat treatment is from 15 to 20 minutes, the average calorie content is 211 kcal/100 g. This dish can be eaten twice a week.

At home, you can prepare delicious and healthy steamed mackerel. After cooking, its calorie content is approximately 190 kcal/100 g. The carcass is rubbed with pepper before heat treatment, and it is better to salt it before serving.

Recipes where mackerel is cooked in a frying pan cannot be called dietary. For frying, fats are used, which further increase the calorie content (up to 220-260 kcal/100 g) and are saturated with dangerous carcinogens. In addition, the product loses most of its nutrients and is less digestible.

People who are constantly in a hurry can take note of the recipe for dietary mackerel in the microwave. This cooking method is quick (15-20 minutes), safe for the figure, if you do not use fatty ingredients.

Important! Nutritionists do not recommend consuming smoked or salted seafood when losing weight.

It is better to eat mackerel for lunch. Lean protein-carbohydrate foods are more suitable for breakfast. For dinner, it is also better to choose fish with a fat content of up to 4%.

To lose weight steadily, eat mackerel 1-2 times a week. Combine it with boiled, steamed or baked vegetables.

Be sure to check out: Diet cabbage salad: the best recipes Safe cleansing: flax seeds for weight loss Kefir on a diet: are alternatives possible Proper castling: how to replace high-calorie treats and allergenic foods on a diet

PP recipes. Welcome to the world of delicious and healthy food!

PP Tasty is a resource for everyone who cares about how interesting, fulfilling and healthy their whole life will be!
How to start eating healthy, which foods are ok and which are not, where and what to buy, and most importantly - how to prepare healthy food quickly, simply and tasty - all this is on the website about proper nutrition and a healthy lifestyle. Recipes are collected for every taste - from original recipes to those familiar to everyone since childhood, adapted in accordance with the principles of recipes. Here everyone will be able to choose the right diet for themselves, especially those who are losing weight - special attention is paid to the calorie content and dietary content of the dishes!

Classic oatmeal: a recipe for proper nutrition

PP desserts

Marmalade at home: pp recipes with agar-agar

Examples of ppt menus

Superfoods, vitamins and supplements

Tea with ginger: all the secrets of losing weight, as well as the harm and benefits of the drink Ginger tea is a drink that will warm you in winter, refresh you in summer, and if brewed and consumed correctly, it will also help you lose weight!

Cheat meal - what kind of animal is this? If you are tired of losing weight, fed up with dietary restrictions, and want to eat something harmful, then there is only one way out - allow yourself to do it! Moreover, not just once, but on an ongoing basis. Interesting? Then we read everything about chi src=”https://zdorovaya-eda.com/sites/default/files/i/14919/4-5/6440fe772cd9.jpg” class=”aligncenter” width=”500″ height=”313 ″[/img]Bell pepper baked in the oven with cheese You can bake almost anything in the oven with cheese. It's always appetizing and delicious! During the season, prepare slices of pepper - and then at any time you can quickly whip up an original appetizer.

Diet treats

The best recipes for dietary pp cheesecakes from cottage cheese In proper nutrition, cottage cheese is an indispensable product! This includes protein, a variety of diet and the opportunity to eat something sweet without fear of gaining weight. For example, pp-shnye cheesecakes. Chocolate, banana, with dried fruits or coconut, or maybe classic ones - choose for yourself, there are plenty of recipes.


Recipes for dietary pies with cabbage You can use cabbage to prepare not only light vegetable salads, soups and stews. The baked goods are no less appetizing and good. And pp versions of cabbage pies are also low-calorie!


PP flourless oatmeal pie with dried fruits Oatmeal is a superfood that can be used to make so many delicious treats! This time we are preparing a pie with dried fruits. There are few calories, no fuss on the stove, and the taste is simply bomb!


Honey pp cookies with coconut and sesame There can never be too many cookies! Therefore, the recipe for aromatic sesame will certainly come in handy for every consumer. It’s convenient to bake a double or triple portion at once and put it in the refrigerator - there will be enough goodies for a week!


Diet pizza: top 7 recipes for every taste Do you like pizza? Have you heard about dietary? It turns out there are a lot of recipes! Only one dough, how much - from whole grain flour, cottage cheese, zucchini, cauliflower, minced chicken. And the fillings can even be listed in a separate article!


We bake the right bread ourselves from oatmeal in the oven or bread maker. Fragrant, fragrant bread can and should be included in the diet of a pp-schnik. True, only the one that is baked from the right flour. Oatmeal is very good - you can bake with yeast or without yeast, with flour or flakes, in the oven or in a bread machine. It will be delicious!


Dietary delicious cottage cheese Easter - pp-recipes for the best cottage cheese Easter cakes Cottage cheese Easter cake is a traditional dish that appeared even before the familiar Easter cakes. Everyone should set the table for the Great Holiday. And the principles of pp will not interfere with this in any way. There are tons of wonderful Easter recipes without flour or sugar!


Dietary trifle: 4 best pp recipes Everyone loves sweets, so the arsenal of delicious pp recipes should always be replenished. Low-calorie trifle is an ideal treat: minimum effort and calories, maximum taste, pleasure and options.


PP chocolate cake: dietary baking recipes for those with a sweet tooth Do you like chocolate? What about baked goods with chocolate? Everyone loves it! But not all of it is safe for the figure. The “correct” recipes that our authors personally found and tested are absolutely safe, even if you are losing weight by 100%!


PP-yummy for tea: banana muffins Banana is a magical fruit! Healthy, tasty and suitable for making not only smoothies and cocktails, but also, of course, pp-baking. For those who love goodies, but don’t really want to spend a lot of time preparing them, I offer several simple recipes for banana muffins.

Video recipe not for every day

I really like the mackerel roll with vegetables. Of course, this recipe is not easy, you need to tinker, but for some special occasion you won’t find a better option. True, I don’t know why there is vegetable oil and frying vegetables, I put them directly raw and chop them a little more thoroughly. And so the preparation scheme is the same:

Irina Polyanitsa My name is Irina, I am the owner and admin of the site, as well as the author of most of the recipes and articles. I love to cook simple and healthy delicacies. Certified gym instructor, personal trainer. She completed a course on nutrition and health at Stanford University, Stanford Introduction to Food and Health, as well as a course at Ludwig Maximilian University of Munich (LMU) Nutrition and Lifestyle in Pregnancy (about nutrition and lifestyle during pregnancy).

Mackerel with potatoes in the oven

An incredibly tasty hot fish dish - mackerel in the oven with potatoes. It will be just right for the holiday table, and it should be served directly on a baking sheet, hot and simmered, spreading an alluring, mouth-watering aroma.

Since mackerel has its own sea scent, a minimum of spices are used to prepare it: salt and ground black pepper. It is best to remove heads, tails and fins from fish carcasses and place the peeled preparations on the vegetables. Also, do not forget about the bitter black chaff in the belly of the mackerel - if it is not removed, it can spoil the taste of the entire baked fish.

Potatoes take much longer to cook even with whole fish, so be sure to add a little boiling water or fish/vegetable broth to the pan so that the potato slices absorb the liquid during heat treatment.

Step 2 of 5

Thaw frozen fish carcasses at room temperature in advance (this will take about 1.5-2 hours), cut off their heads, fins and tails.

Cut the bottom of each mackerel and release the entrails, reserving and rinsing the milt or roe if present. Remove the black enveloping black films in the bellies, rinse the carcasses again.

Rub them with salt and ground black pepper inside and out.

Step 3 of 5

Peel the potatoes, rinse the tubers in water, cut them in half horizontally and cut each half into medium-sized slices. The larger the cut, the longer the potatoes will take to cook.

Grease a baking sheet with vegetable oil. Pour potato wedges into it and smooth it out. Add salt and pepper evenly. If you wish, you can also use ground paprika or herbes de Provence.

Step 4 of 5

Peel the onions, rinse and cut in half. Cut each half into half rings. Place the slices on top of the potatoes. Slightly level and place the fish carcasses on top at an equal distance from each other.

Preheat the oven to 220 degrees. Place the baking sheet in it and bake the fish and potatoes for about 50 minutes, remembering to pour boiling water or broth into the side of the pan.

There is no need to cover the top with foil - the fish skin will stick to the foil and when removed, the carcasses will become unattractive in appearance.

Step 5 of 5

Remove the finished dish from the oven and let it cool slightly. Garnish with sprigs of parsley or dill and serve hot.

This baked mackerel with a side dish of potatoes is especially tasty when topped with yogurt sauce and pickled cucumbers.

Advice from experienced nutritionists

Before cooking, the fish can be marinated in spices and lemon juice for several hours. Its taste will become even more expressive.

When baking whole mackerel, you can stuff it with vegetables (remember, we already stuffed it with herbs?). The fish will be saturated with their aroma, and the vegetables will be saturated with fish juices.

To prepare fish and vegetable dishes, you do not need to use a large amount of spices. They will interrupt the natural aroma and taste of the ingredients of the dish. Black pepper, bay leaf and lemon are enough.

Stuffed mackerel boat.

Tender, juicy and aromatic mackerel, baked with cream, stuffed with vegetables and mushrooms, under a delicious, golden-brown cheese crust. Ingredients: - fresh frozen, not gutted or fresh mackerel - onion - any vegetables (frozen mixture can be used - 100 ml of 20% cream - champignons - 50-70 g of cheese - 1-2 tablespoons of lemon juice - butter - herbs, salt, pepper - to taste

1. Thaw the fish, gut it through the back: make a cut from head to tail along one side of the dorsal fin with a sharp knife. 2. On the other side of the dorsal fin, make another cut parallel to the first. As a result, the backbone should be separated from the loin. Then use scissors to cut the ridge at the head and tail and remove it. 3. Carefully remove the entrails, rib bones and gills, scraping off the black film.

3. Carefully remove the entrails, rib bones and gills, scraping off the black film. 4. Fry chopped onions in vegetable oil. 5. Add finely chopped mushrooms to the onions and continue frying until done.

6. Separately, simmer the vegetables until tender, add salt and pepper. 7. Combine vegetables with mushrooms, add chopped herbs, this is what we will stuff the mackerel with.

8. Place the fish on its belly on a greased baking sheet, secure it with toothpicks near the tail so that the fish takes the shape of a boat. Salt, pepper, and sprinkle lemon juice inside and out. 9. Fill the mackerel with the vegetable mixture. 10. Sprinkle with grated cheese, pour in cream and bake in an oven preheated to 180°C for 25-30 minutes.