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Healthy Oven Roasted Spanish Mackerel

Healthy Oven-Roasted Spanish Mackerel marinated with grape tomatoes, capers, chili peppers, and lemon is one of the most delicious and easy meals to make.

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4 servings
Calories: 587 kcal
Course: Main Course
Cuisine: Mediterranean , Italian , American

Ingredients

  • 4 Wild-caught Spanish Mackerel fish bone in, gutted, cleaned, head and tail discarded
  • 4 tablespoons olive oil + 2 more
  • 4 tablespoons minced garlic 
  • 4 teaspoons capers
  • 1½ cup grape tomatoes
  • 1½ teaspoons dried oregano
  • 1½ teaspoons dried thyme
  • 4 bay leaves
  • 10 dried chili peppers
  • 2 lemons sliced in rings
  • ½ cup cilantro leaves washed, dried and chopped
  • salt & pepper

Instructions

Marinade:
    Cup of Yum
  1. Using four tablespoons of olive oil, rub each fish with olive oil and set aside.
  2. Slice ½ cup of grape tomatoes in half.
  3. Spread 1 tablespoon of minced garlic evenly on the inside of each fish and sprinkle with salt, pepper, a pinch of thyme, and oregano.
  4. Stuff each fish with a few sliced grape tomatoes, one dried chili pepper, one teaspoon of capers, two slices of lemon, and one bay leaf.
  5. Place the fish in a deep baking dish, sitting tightly and close together so the marinade can soak into them.
  6. Cut one fresh lemon in half and squeeze it over the fish. Place the lemon halves into the dish between the fish. Top with fresh cilantro, cover with plastic wrap, and refrigerate for 2-4 hours.
Bake:
  1. Preheat oven to 350F and set the oven rack in the middle of the oven.
  2. Cover a baking sheet pan with aluminum foil (or baking paper) and lightly grease it with two tablespoons of olive oil.
  3. Transfer each fish to the prepared baking sheet pan, top with a slice of lemon, and add the remaining 1 cup of grape tomatoes and the remaining six dried chili peppers to the pan. Divide evenly among the fish.
  4. Drizzle with a bit of extra olive oil. Pour the marinade over the fish.
  5. Place in the preheated oven for 35-40 minutes until the fish is cooked through and the flesh is white.
  6. Serve with rice or roasted veggies. Enjoy!

Nutrition Information

Serving 0g Calories 587kcal (29%) Carbohydrates 7g (2%) Protein 61g (122%) Fat 33g (51%) Saturated Fat 8g (40%) Cholesterol 141mg (47%) Sodium 300mg (13%) Potassium 1406mg (40%) Fiber 2g (8%) Sugar 2g (4%) Vitamin A 825IU (17%) Vitamin C 32.5mg (36%) Calcium 104mg (10%) Iron 4.5mg (25%)

Nutrition Facts

Serving: 4servings

Amount Per Serving

Calories 587

% Daily Value*

Serving 0g
Calories 587kcal 29%
Carbohydrates 7g 2%
Protein 61g 122%
Fat 33g 51%
Saturated Fat 8g 40%
Cholesterol 141mg 47%
Sodium 300mg 13%
Potassium 1406mg 30%
Fiber 2g 8%
Sugar 2g 4%
Vitamin A 825IU 17%
Vitamin C 32.5mg 36%
Calcium 104mg 10%
Iron 4.5mg 25%

* Percent Daily Values are based on a 2,000 calorie diet.

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