This oven-baked mackerel is bright, savory, and wonderfully easy — the fish marinates in lemon, soy sauce, and olive oil, then bakes beside sweet tomato slices until the skin turns crisp. Served over fluffy rice with the pan juices spooned on top, it is a fresh weeknight dinner that tastes like a treat. If you enjoy baked fish, try our Low-Calorie Tuna and Potato Phyllo Pie and Roasted Fish with Brussels Sprouts; the USDA notes that oily fish are a good source of omega-3 fatty acids.
Ingredients
- 2 whole mackerel, cleaned
- 200 g cooked rice
- 1 tomato, sliced
- For the marinade:
- 3 tbsp olive oil
- Juice of 1 lemon
- 2 tbsp soy sauce
- 1 tsp Italian herbs
- 1 tsp grain mustard
- Salt to taste
Instructions
- Whisk all marinade ingredients together.
- Coat the mackerel inside and out; marinate 20-30 minutes.
- Place on a baking tray, surround with tomato slices.
- Bake at 180°C (350°F) for 25-30 minutes until the skin is crisp.
- Serve over the cooked rice with the pan juices.
Tips
- Do not over-marinate: 20-30 minutes is enough for the lemon and soy to flavor the fish without softening it.
- Pat the skin dry before baking for the crispiest result.
- Serve the pan juices over the rice — they are full of flavor.
Nutrition
Per 100 g: 202 kcal, protein 13.3 g, fat 8.8 g, carbs 17.4 g.