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Mackerel with oven sauce

Mackerel with oven sauce

-Wash and clean the fish, then place it in the tray. Sprinkle the olives over it.

-Then cut the onion and tomatoes into small pieces.

-Put the onion to harden. Then add the diced tomatoes, their sauce, tomato paste and let it boil, then add the rosemary, thyme, salt and a little delicacy.

-let to boil for a few minutes ...

-... then pour the sauce over the fish and olives. Put it in the oven at 170C until it is ready.

-From time to time, remove the tray and with a spoon, "throw" a little sauce over the mackerel to cover it with a little sauce.

-Remove the fish and serve it with polenta and mujdei.

-We liked it very, very much. And the sauce is wonderful!

Mackerel with baked potatoes with mayonnaise

  • Time: 1 hour 35 minutes.
  • Serving per container: 6 people.
  • Caloric content: 151 kcal / 100 g.
  • Purpose: lunch, dinner.
  • Cuisine: international.
  • Difficulty: available for beginners.

This recipe for baked mackerel with potatoes does not apply to the diet, but if you want to reduce the calorie content of the plate, replace the mayonnaise with cream. Instead of regular mustard, you can use Dijon mustard, it will give the dish spicy notes.


  • mackerel - 0.6 kg
  • potatoes - 1 kg
  • onion - 2 pcs.
  • mayonnaise - 0.14 kg
  • mustard - 20 g
  • spice.

Cooking method:

  1. Cut the fish carcass: cut off the head, tail, wings, remove the intestines and black film from the abdomen. Wash the fish.
  2. Make an incision along the back, remove the ridge, the side bones. As a result, the thread should remain. Cut it into portions, width 3-4 cm, fry it with spices.
  3. Peel an onion, cut it into rings, add the fish, mix.
  4. Separately, mix the mayonnaise with the mustard.
  5. Peel the potatoes, chop the medium-thick slices, salt.
  6. Grease a baking dish with sunflower oil, put it on the bottom? piece of potato.
  7. Spread the onion-fish mixture evenly on top, grease with half a mayonnaise mustard sauce.
  8. Then put the remaining potatoes, grease with the remaining sauce.
  9. Bake for 45 minutes at 180 ° C.

Ingredients Aromatic mackerel - baked:

  • 4 large macros or 8 smaller ones
  • 1 orange
  • 3 tablespoons breadcrumbs
  • 1 small onion
  • 1 teaspoon coriander seeds
  • 1/2 bunch of parsley
  • 1 clove of garlic
  • 1 lemon
  • salt, pepper, dried rosemary
  • olive oil

Method of preparation

The mackerels are decapitated, eviscerated (in case you didn't buy them ready eviscerated), the spinal cord and bones are removed, the tail is cut. Sprinkle the prepared fish with salt, place it in a bowl and put the lemon juice on it. Leave in the fridge for an hour:

Remove from the lemon juice and season with finely chopped garlic, dried rosemary, pepper and grated lemon peel.

Orange is cleaned and cut into small cubes directly in the bowl in which the filling is prepared, so as not to lose the juice. The filling is prepared by mixing orange, breadcrumbs, onion and finely chopped parsley, season with crushed coriander seeds, salt and pepper to taste.

The filling is placed on each net, positioned closer to the tail, lightly pressed by hand:

Roll each fillet, including the filling inside, starting the roll by the tail, then fix the roll with toothpicks:

Place the rolls in a heat-resistant dish that has been lined with a baking paper large enough to close, sprinkle with a little olive oil:

Close the baking paper over the fish and fix with toothpicks:

Place in the oven at 180 degrees for 20 minutes, then unfold the paper (possibly cut out) and reinsert the dish in the oven for another 10 minutes, until the fish is lightly browned:

I placed it on the plate next to natural potatoes:

18 the tastiest and simplest recipes for baked fish

Recipes for baked fish: on a bed of vegetables, with potatoes, on a bed of salt, steaks, meatballs, steak. Tips on temperature and cooking time. Bake in the oven for babies.

Baked fish is very tasty if cooked properly. Most importantly, any baked fish dish retains beneficial nutrients. We have prepared a collection of recipes from baked fish, from which you can be inspired for lunch or dinner. These baked fish recipes are healthier than fried ones.

The most traditional way to cook it is to bake fish in baking foil, which will help it to bake evenly.

Fishermen and sellers probably know the recipe for baked fish in a clay pot, but you can also apply modern technology in an electric stove at the right temperature.

The most delicious, of course, is the red fish. But you can also use carp, dorado, mackerel or fish fillets in the oven.

Often, such very important questions arise when cooking fish in the oven: the temperature and how long to bake it.

Usually, to cook the fish in the oven, the required baking time is about 30 minutes. Baking temperature for baked fish is from 200 to 300 degrees Celsius.

Fish casserole with potatoes and spinach

It is a perfect combination of potatoes, pieces of fish and soft spinach. And all this in a mixture of milk and egg under the horse crust. The recipe is very simple and accessible to everyone.

  • Cod - 300 g (1 pc.)
  • Potatoes - 450 g
  • Fresh spinach - 70 g
  • CaИ ™ horse - 80 g
  • Eggs (husband) - 2 pcs.
  • Milk - 70 ml
  • Salt to taste
  • Ground black pepper - to taste
  • Butter (to grease the shape) - 10 g.

Peel a squash, grate it and cut it into large cubes. Put them in a saucepan, add water and cook until cooked through (20-25 minutes). Drain the water, mash the potatoes, add a pinch of salt. Wash and dry the skins, remove the fins and debris, cut the fillet from the ridge on both sides, then into small pieces.

Wash, dry the spinach. Put the horse on a medium rake. Beat the eggs in a bowl. Add milk. Mix and add salt and pepper. Grease the baking dish with butter, put the puree, and over the puree - the spinach. Then the layer of fish. UИ ™ or sДѓraИ ›i. Spread a layer of horseradish evenly. Pour the egg-milk mixture on top. Cook the casserole at 180 degrees for 30 minutes.

Mackerel on a bed of salt

Baked mackerel on a bed of salt is a simple way to make baked fish.

The skin cooked in this way turns out to be very fragile, tasty, aromatic.

  • Macro - 950 g
  • Salt - 1 kg
  • Egg (white only) - 1 pc.
  • LДѓmГўie - 1-2 pcs. (190 g)
  • Onions - 55 g
  • Fresh parsley - 15 g
  • Black pepper - to taste.

Peel and wash the onion. Rinse and dry the parsley. Wash the mackerel well, clean it. Leave your head and tail. Dry the sheets with paper towels. Cut the onion into thin rings. Drain the juice from a lime, about 4-5 tablespoons. Slice the second width into half circles.

If you have a large lemon, divide it in half - drain the juice in half, and cut the other half into slices. Marinate the onion in the lemon juice with a little pepper. Leave it for 15 minutes. Then put the ground onion inside the mackerel. Salting on the skin is not necessary.

Add the parsley and slices of lemon. Leave a few greens and a few slices of lemon to decorate the plates when serving.

ГЋmpДѓrИ ›iИ› i oul Г®n albuИ ™ †‹вЂ‹ И ™ i gДѓlbenuИ ™. Yellowing is not necessary. Mix the salt with the egg whites. Add 2 tablespoons of cold water. Mix well. Turn on the oven, let it heat up to 180 degrees. Cover with baking sheet. Pour 1/3 of the salt over it, smooth. Put the fish on the salt.

Sprinkle the fish on top with the remaining salt. Spread the salt evenly, leaving your head and tail uncovered. Bake the mackerel with salt in a preheated oven at 180 degrees for 50-60 minutes. A dense "shell" of salt will form around the mackerel, which can only be broken with a hammer. Then, with a few soft cloths, release the salt skins. You can serve the mackerel baked in salt as hot as it is cold.

Mackerel on a bed of potatoes

For dinner, you can cook mackerel on a bed of baked potatoes. It is one of the recipes for baked fish for babies, if you replace the mackerel with hake.

The classic combination of fish with boiled potatoes will please your loved ones, and for you it will be a great surprise the simplicity of preparation and the minimum investment of time.

  • Mackerel - 2 pcs. (600 g)
  • Potatoes - 800 g
  • Cream 30% - 200 ml
  • Orange - 1 pc.
  • Length - 1/2 piece.
  • Butter - 40 g
  • Green basil - 20 g
  • Olive oil - 2 tbsp
  • Ground black pepper - to taste
  • Salt - 1 tbsp
  • Butter (optional) - to grease the shape
  • Basil - for serving
  • Lime - for serving.

First, boil the potatoes. To do this, wash, clean, and immerse in a bowl of water. Add 1 tablespoon of salt and put on the fire. After boiling, reduce the heat and cook until cooked through. Separate the mackerel head, then the tail and wings.

Cut it with a sharp knife and remove the bones (you can buy a fish that has already been cut, this will make your life a lot easier). Drain the juice from half a lemon and an orange and soak the mackerel fillet in it. Leave to marinate for 10-15 minutes. In the meantime, the hot boiled potatoes should be crushed with butter after the water has drained. Grease the baking dish with butter. Put the puree in the pan and flatten it with the back of a spoon. Place the mackerel slices on top, add salt, pepper and sprinkle with olive oil. Bake the fish at 200 degrees for 15-20 minutes.

For the sauce, put the chopped basil cream on the fire for about 3 minutes. Then grind the sauce with a blender, strain it through a sieve and add salt to taste. The sauce became homogeneous, pale green. After the mackerel has been baked, the crust becomes golden and incredibly appetizing. Serve it with potatoes in portions, garnished with basil and lemon. Pour basil cream sauce on top.

Baked fish croquettes

Usually for croquettes, the fish is fried in hot oil, which is not very good for health. Therefore, we present you a recipe for baked croquettes, frozen or served immediately.

  • Cod (file) - 250 g
  • Corn flakes (unsweetened) - 80 g
  • Eggs - 1 pc.
  • Wheat flour - 2 tbsp
  • Vegetable oil - 1 tablespoon + 1 teaspoon for greasing the form
  • Length - 1/2 piece. (about 60 g)
  • Water - 2 tbsp
  • Salt to taste
  • Ground black pepper - to taste.

  • Mayonnaise - 60 g
  • Fresh parsley - 5 branches
  • Lemon peel - 1/2 tbsp.

Wash and dry the cod fillet. Cut into equal pieces. Add salt, pepper and pour lemon juice on top (the peel is grated on a grater, it will be needed later) and vegetable oil. Refrigerate the fish for 30 minutes. Grind the cornflakes with a blender.

Break the egg into a large bowl. Add water and mix well. Turn on the oven, heat it to 180 degrees. Rotate the fish croquettes in flour on all sides, then in the egg.

Grease the baking tray with vegetable oil and place the fish croquettes. Bake the skin at 180 degrees for 25 minutes. Finely chop the lemon peel and parsley. In a bowl, combine mayonnaise, parsley, lemon peel. Mix well. Serve the croquettes with this sauce immediately.

Baked meatballs

The tender meatballs in fish, in a creamy horseradish sauce, go very well with broccoli. Broccoli is boiled beforehand and then baked with the meatballs in the oven.

  • Chopped peel - 300 g
  • Onions - 1 pc.
  • Broccoli - 300 g
  • Page - 4 tablespoons
  • Cream 20% - 200 ml
  • Hard cheese - 100 g
  • Butter - 20 g + for greasing the tray
  • Salt - to taste
  • Ground black pepper - to taste.

The fillet of any fish is passed through a meat grinder together with onions. If you have already prepared the minced meat, add the onion, chopped into small cubes - with it the meatballs will be juicier. Put the chopped fish in a bowl, add the butter, salt, pepper and breadcrumbs. Mix well. Sprinkle broccoli in inflorescences.

Boil water, salt, put broccoli in water. Cook no more than three minutes after boiling. Then drain the water. For the sauce, mix the cream and horseradish.

Add salt and pepper to taste. Form small round meatballs. Put them in a baking dish greased with butter. Place in the oven, preheated to 200 degrees for 10 minutes, so that the meatballs are lightly cooked.

Remove the tray from the oven. Put pieces of broccoli between the meatballs. Pour the cream and horseradish sauce and turn the fish meatballs in the oven, reducing the temperature to 180 degrees. Bake the broccoli meatballs in creamy sauce for 20 minutes.

Bake in the oven

It would be a simple and quick dinner of fish fried in the oven. First of all, this is healthier than traditionally fried, and tastier than boiled. Secondly, it requires minimal effort. And last but not least, the kitchen is clean.

  • Brown sugar - 1 tbsp
  • Hot peppers - 1 1/2 tablespoons
  • Salt and ground black pepper
  • Salmon fillets (sliced ​​into 4 pieces) - 550 g
  • Olive oil - 2 tbsp
  • Zucchini (sliced) - 700 g
  • Green onion (finely chopped) - 2 pcs.

Turn on the oven to heat it to 200 degrees. In a small bowl, mix the sugar, chili and 1/2 teaspoon of salt, set aside the mixture. Place the slices of fish on a baking sheet. Sprinkle the skin with 1 tablespoon of oil and grate with sugar mixture. Put the dish in a preheated oven and bake on the pans until ready, about 12-15 minutes.

Meanwhile, in a large skillet over medium-high heat, heat the remaining oil. Put the zucchini in a pan, sprinkle 1/2 tablespoon salt and 1/4 teaspoon black pepper, cook, stirring, until browned, 5-7 minutes. Serve the salmon fried with zucchini, sprinkled with green onions.

Crispy salmon with almonds and chips

Such baked fish will be to everyone's liking, without exception. This recipe can be cooked both for the holiday table and every day.

  • Fresh salmon - 300 g
  • Eggs - 1 pc.
  • Almonds - 20 g
  • Potato chips - 30 g
  • Wheat flour - 3 tbsp
  • Salt - to taste
  • Ground black pepper - to taste
  • Vegetable oil - 1 tbsp.

Turn on the oven to preheat to 180 degrees. Put the almonds and chips in a blender bowl, chop them into pieces. Cut the salmon into fillets. Remove bones and skin. Sprinkle with salt and pepper. Rotate the flakes on both sides. Break the egg into a bowl and mix it with a fork. Soak the salmon pieces on all sides in the egg. Then soak it in almonds and chips on both sides. Grease the baking dish with vegetable oil and place the pieces of red fish. Bake the salmon for about 25 minutes. Serve it immediately.

Marinated in the oven

Fish marinated in the oven is an ideal dish, which is impossible not to fall in love at first sight and even more so from the first mound cooked. It is very tasty!

  • Mackerel - 1 pc.
  • Potatoes - 800 g
  • RoИ ™ ii - 600 g
  • Bell peppers - 400 g
  • Onions - 150 g
  • Garlic - 2 cloves
  • Lime (juice) - 1 tbsp
  • Fresh parsley - 4-5 branches
  • Salt to taste
  • Ground black pepper - to taste
  • Vegetable oil - 4-5 tablespoons
  • Boiling water.

Carefully wash the mackerel, clean it of the inner parts, and cut off the head. Rinse the skin again and wipe it with a paper towel. Make two cuts on each side of the case. Rub the skin with salt and black pepper, grease with vegetable oil (1 tbsp) and sprinkle with lemon juice. Leave for 30 minutes.

Peel the potatoes and cut them into slices. In a frying pan, heat 2-3 tablespoons of vegetable oil. Fry the potatoes until golden brown for 5-7 minutes. At the end of frying, the potatoes are salted. Peel an onion and cut it into circles. The peppers are cut into long slices. Peel and finely chop the garlic.

Chop the parsley. Pour boiling water over the tomatoes and leave for 5 minutes. Then peel the tomatoes and finely chop them.

Turn on the oven to preheat to 180 degrees. In a frying pan, heat the remaining vegetable oil, fry the onion for 2-3 minutes, until soft. Add the bell peppers and fry for another 5 minutes. Put the tomatoes in there and cook for another 4-5 minutes.

Add the garlic, greens, salt and black pepper. Stir and turn off the heat. Spread the vegetables in a baking dish. Put the slices of mackerel and potatoes on the vegetables and place the dish in the oven. Bake the vegetable mackerel at 180 degrees for 35-40 minutes.

Fish fry with apple sauce

It is a recipe for baked fish with vegetables and fruits, more unusual. The aromatic fish skewer, cooked according to this recipe, is so juicy that it melts in your mouth. Thus, the skin acquires a unique taste.

  • Mackerel - 2 pcs.
  • Carrot - 1 pc.
  • Onions - 1 pc.
  • Apples (sour varieties) - 1 pc.
  • Cream - 50 ml
  • Soy sauce - 30 ml
  • Butter - 30 g
  • Lemon juice - 1 tbsp
  • Salt - to taste
  • Ground black pepper - to taste
  • Green (for serving) - to taste.

Thaw the mackerel if you bought it frozen. You can choose another fish with a minimum bone content. Clean the skins, separate the fillet from the bones.

Sprinkle with salt, ground black pepper and lemon juice. Peel a squash, grate it and squeeze the seeds. Put the apple on a grater and put it in the heated butter in a pan for about 2 minutes. Pour soy sauce, add cream. Stir and boil the apple sauce for about 1-2 minutes.

Chop the onion and the grated carrot (if you want, you can use the tomatoes and the pumpkin you can activate your imagination and cook the fish fry with fruit - bananas or oranges / mandarins ). Cut the mackerel fillet into slices and place them on the fridge, alternating the pieces of fish with the vegetables.

Sprinkle with boiled apple sauce, leaving a few tablespoons of sauce to serve. Bake the fish in the oven at 180 degrees. This will take about 15-20 minutes. The skewers are served hot. Sprinkle with chopped herbs before serving.

Baked fish steak

After this steak recipe from baked fish, you get a very delicious fish!

  • Fish fillets - 500-600 g
  • Vegetable oil - 100 ml
  • Onions - 2 pcs.
  • Tomato sauce - 3 tbsp
  • Ground red pepper - to taste
  • Fish broth - 250 ml
  • Garlic - 0.5 tbsp
  • Chopped greens - 2 tbsp
  • Salt - to taste
  • Bay leaf - 1-2 pcs.
  • Black peppercorns - 5-6 pcs.

For the broth, pour the tail and the head of the fish with water, bring them to a boil, throw a bay leaf in the pan and a few peppercorns. Cook for 40 minutes. Sprinkle the fish fillet with salt, cut it into slices and fry in 50 ml vegetable oil until lightly golden.

Finely chop the onion and brown it in butter. Add the tomato sauce and the ground red pepper. Pour the mixture into the broth and add a little salt. Boiled.

On the bottom of the pot put a bay leaf and peppercorns. Then put the fried onions. You can put the skins in small portioned slices. In this case, the baking time is slightly reduced.

Pour the onion broth. Season with chopped garlic and herbs. Cover with foil and put in the oven. Bake the steak for 50 minutes at 180 degrees.

Bake in baking paper (kitchen .ro)

Baked fish recipe on baking paper is a tasty and healthy fish dish, cooked with vegetables and spices, which will surely make you love it. peИ ™ tele.

  • 2 pДѓstravi
  • 120 g of yellow cherry tomatoes
  • 120 g of roИ ™ ii cherry roИ ™ ii
  • fresh basil - to taste
  • 40 g of butter at room temperature
  • put in olive oil
  • 2 tablespoons crushed garlic
  • 2 tablespoons capers in oil or oil
  • 1 lДѓmГўie
  • salt and pepper - to taste.

Cut the thin slices and put 2-3 pieces on a piece of baking paper. Cut the cherry tomatoes into 4. Then chop the chopped basil. Mix the butter with the basil and garlic. Cut the fillets in 2-3 places on the skin side and add butter inside.

Turn it over and season it with salt and pepper. Sprinkle each tab separately with a drizzle of olive oil. Place the fillets on the bedrock and add the capers and cherry tomatoes on top. Close the baking sheet as in a package and place them in an oven tray. Put them in the preheated oven at 180 degrees C for 10-13 minutes. When serving, if you want, add a little more lemon.

Place in the oven on a bed of vegetables

If you are looking for a recipe for lunch or dinner, just lightly and cook this red fish in the oven on a bed of vegetables.

  • Salmon - 1 pc. (about 1.5 kg)
  • Green beans - 400 g
  • Carrot - 1 pc.
  • Onions - 2 pcs.
  • RoИ ™ ii - 1 pc.
  • LДѓmГўie - 1 pc.
  • Salt - to taste
  • Ground black pepper - to taste
  • Olive oil - for lubricating the baking tin
  • Fresh greens (optional) - for serving.

Clean, wash and dry the sheets with paper towels. Put salt, pepper, sprinkle with lemon juice and refrigerate for 2 hours in the grill. Then place the green beans, onions and carrots cut into circles at the bottom of the baking dish. Vegetables sprinkled with salt and pepper. Place the skins on top of the vegetables. Make cross cuts on the fish, insert circles of wheels and cut into them. Grease the skin on top with olive oil. Bake the salmon in a preheated oven at 200 degrees for 20-30 minutes. Ready-made fish can be sprinkled with finely chopped greens.

Bake in the oven with vegetables

Baked fish with vegetables and horseradish will be an excellent dinner for the whole family. This dish does not require much effort and financial investment.

  • Cod - 400 g
  • Carrots - 1 pc.
  • Onions - 1 pc.
  • RoИ ™ ii - 1 pc.
  • CaИ ™ horse - 150 g
  • Cream - 3-4 tablespoons
  • Vegetable oil - 1 tbsp
  • Salt - to taste
  • Ground black pepper - to taste.

Cut any fish fillets into portions. Cut the tomatoes and onions into half rings. Cut the carrots into circles. Grease the baking dish with vegetable oil. Put the carrots on the first layer. The second layer is onion. The third layer consists of pieces of portioned fish.

Add salt and pepper to taste. Put the tomatoes on top of the cake. Bake for 30 minutes. The temperature is 180 degrees. Combine the shaved horse and the cream. Cover the baked skin with this mixture and bake for another 10-15 minutes.

Baked carp

The lemon-baked carp on the bed of onions, together with the potato garnish, is a real culinary masterpiece for serving a festive meal. The skin is juicy, tender, fragrant.

  • Carp - 1 pc. (1.5-2 kg)
  • Large onion - 1 pc.
  • Size - 0.5 pcs.
  • Potatoes - 2-3 pcs.
  • Butter - 50 g
  • Vegetable oil - 30 ml
  • Salt - to taste
  • Ground black pepper - to taste
  • Fresh greens (for serving) - to taste.

Peel onions and potatoes. Clean the carp of the scales, remove the inner parts. Rinse well on the inside and outside. Make cross cuts on the fish about 1 cm. Put salt and pepper in the pan. Grease the skins with butter, trying to rub it into the cuts.

Cut the onion into rings. Grease the baking tin with vegetable oil and put onion rings in it. Put the carp pieces. Cut the potatoes into circles. Put the potatoes in shape, next to the fish. Cut half the width into circles, place them inside the top and on top.

Put the fish dish in the oven. Bake the carp weighing about 2 kg for about 60 minutes at 200 degrees. The heavier the fish, the longer it will take to cook it and vice versa. Remove the baked carp and allow the skin to cool slightly.

After that, carefully transfer the baked carp to the plate, being careful not to crush it, because the fish will be very soft. Place onions and baked potatoes on plate, garnish with fresh herbs and serve.

Baked fish in Greek style

If you don't know what to cook from fish anymore, try this very simple and affordable recipe.

  • White fish fillets - 700 g
  • RoИ ™ ii - 2 pcs.
  • CaИ ™ horse - 150 g
  • Cream - 200 g
  • Garlic - 3 cloves (to taste)
  • PДѓtrunjel
  • Green onions
  • Salt
  • Black pepper.

Cut the tomatoes into small cubes. Cut the greens well. Crush the garlic in the resulting mass, add salt and add the cream. Put the horse on the scrapers and add it to the rest of the products. All mix well. Cut the skin into portions and place on a baking sheet.

Add salt, pepper and spread the horse-vegetable mixture over each piece. Put the fish in the oven, heated to 180-200 degrees. Bake on Greek for about 30-40 minutes.

Pe Golden the oven

This fish has dense white flesh and few bones. Add more spices and the sauce and it will be very tasty!

  • Gold - 2 pcs.
  • Olive oil - 4-5 tablespoons
  • Spices for fish - 2 tbsp
  • LДѓmГўie - 1 pc.
  • Salt - to taste.

Wash and clean the skin. Then make incisions on the fish at a distance of about 1 cm. Saddles on the inside and outside. Prepare the marinade from the olive oil, the juice of half a lemon and season it. Put the fish in the marinade. Put a few circles of water inside the skin.

Grind it for about 1 hour. Then wrap the foil in foil. Pour over the marinade in which it was placed. Put it in the oven for 30 minutes at 180 degrees. Open the foil and bake the dorado in the oven for another 10-15 minutes, until it browns.

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Macrou cu lДѓmГўie, rozmarin И™i cimbru

Macroul este foarte gustos copt, mai ales Г®ntr-o marinadДѓ de suc de lДѓmГўie cu ulei de mДѓsline И™i ierburi aromate.

  • Macrou – 1 buc.
  • LДѓmГўie – 0,5 buc.
  • Ulei de mДѓsline – 2 linguri
  • Rozmarin proaspДѓt – 2 ramuri
  • Cimbru proaspДѓt – 2 ramuri
  • Sare – dupДѓ gust
  • Piper negru mДѓcinat – dupДѓ gust.

ClДѓtiИ›i И™i uscaИ›i cimbrul И™i rozmarinul. TДѓiaИ›i cГўteva felii de lДѓmГўie pentru macrou.

Se stoarce sucul din restul de lДѓmГўie, se amestecДѓ cu ulei de mДѓsline, sare И™i piper. SpДѓlaИ›i macroul, Г®ndepДѓrtaИ›i aripioarele И™i pДѓrИ›ile interioare. ClДѓtiИ›i peИ™tele bine Г®n interior, Г®ndepДѓrtГўnd partea neagrДѓ. Apoi uscaИ›i peИ™tele cu prosoape de hГўrtie.

TurnaИ›i peste macrou marinada. AdДѓugaИ›i la peИ™te cimbru tocat И™i frunze de rozmarin. MacinaИ›i peИ™tele cu ierburi Г®n exterior И™i interior. PuneИ›i ramuri de cimbru si rozmarin Г®n abdomenul peИ™telui. LДѓsaИ›i macroul Г®n marinada de lДѓmГўie cu cimbru И™i rozmarin timp de 30-40 de minute. Apoi puneИ›i macroul Г®n cuptor, cam pentru 30 minute. ServiИ›i-l cu felii de lДѓmГўie.

И˜alДѓu la cuptor cu broccoli, ardei iute И™i praz

Gustul И™alДѓului va fi completat favorabil de legume, miere И™i sos de soia.

  • File de И™alДѓu (sau biban) – 300 g
  • Broccoli – 200 g
  • Ardei gras – 150 g
  • Praz – 40-50 g
  • Cimbru proaspДѓt – 7-8 ramuri
  • Ulei de mДѓsline – 50 ml
  • Sos de soia – 10 ml
  • Miere – 10 g (dupДѓ gust)
  • Sare – dupДѓ gust
  • Piper negru mДѓcinat – dupДѓ gust.

Ardeii sunt decojiИ›i, li se scot seminИ›ele И™i se taie Г®n fГўИ™ii. SpДѓlaИ›i broccoli И™i Г®l Г®mpДѓrИ›iИ›i Г®n inflorescenИ›e. Se toacДѓ prazul Г®n jumДѓtate de inele. SpДѓlaИ›i fileul de peИ™te, Г®l uscaИ›i cu un prosop de hГўrtie И™i Г®l frecaИ›i cu sare И™i piper. ГЋn vasul de copt puneИ›i hГўrtie de copt. RДѓspГўndiИ›i broccoli de-a lungul perimetrului formei. ГЋn centru puneИ›i fileul de peИ™te. PuneИ›i pe el prazul tocat И™i ardeii dulci. AdДѓugaИ›i crenguИ›e de cimbru.

RidicaИ›i marginile hГўrtiei de copt И™i formaИ›i un pachet, dar lДѓsaИ›i-l deschis deasupra.

PuneИ›i peИ™tele И™i legumele la cuptor timp de 12 minute. AmestecaИ›i uleiul de mДѓsline, mierea И™i sosul de soia. ScoateИ›i peИ™tele И™i legumele din cuptor И™i turnaИ›i sosul deasupra. PuneИ›i iarДѓИ™i la cuptor pentru Г®ncДѓ 15 minute.

Ingrediente Macrou aromat – la cuptor:

  • 4 macrouri mari sau 8 mai mici
  • 1 orange
  • 3 linguri de pesmet
  • 1 small onion
  • 1 lingurita de coriandru-boabe
  • 1/2 legatura de patrunjel
  • 1 clove of garlic
  • 1 lemon
  • sare, piper, rozmarin uscat
  • olive oil

Method of preparation

Macrourile se decapiteaza, se eviscereaza (in cazul in care nu le-ati cumparat gata eviscerate), se indeparteaza sira spinarii si oasele, se taie coada. Pestele astfel pregatit se presara cu sare, se aseaza intr-un vas si se pune peste el zeama lamaiei. Se lasa la frigider pentru o ora:

Se scot din zeama de lamaie si se condimenteaza cu usturoi tocat fin, rozmarin uscat, piper si coaja rasa de lamaie.

Portocala se curata si se taie cuburi mici direct in vasul in care se prepara umplutira, ca sa nu se piarda zeama. Umplutura se prepara amestecand portocala, pesmetul,ceapa si patrunjelul fin tocat, se asezoneaza cu boabele de coriandru zdrobite, sare si piper dupa gust.

Umplutura se aseaza pe ficare fileu, pozitionata mai catre coada, presata usor cu mana:

Se ruleaza fiecare fileu, incluzand umplutura in interior, incepand rularea de catre coada, apoi se fixeaza ruloul cu scobitori:

Se aseaza rulourile intr-un vas termorezistent care a fost captusit cu o hartie de copt suficient de mare ca sa se poata inchide, se stropeste cu putin ulei de masline:

Se inchide hartia de copt deasupra pestelui si se fixeaza cu scobitori:

Se da la cuptor la 180 de grade pentru 20 de minute, dupa care se desface hartia (eventual de decupeaza) si se reintroduce vasul in cuptor pentru inca 10 minute, pana pestele se rumeneste usor:

L-am asezat pe farfurie alaturi de cartofi natur:

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De ce sa consumi macrou?

Extrem de raspandit si nu foarte scump, macroul este sanatos mai ales prin prisma acizilor grasi omega 3 pe care ii contine, adesea transformati in supliment.

Ce face insa concret pentru organism acest tip de peste? Conform, macroul are proprietatea de a scadea nivelul trigliceridelor, aflat in stransa legatura cu bolile de inima si accidentul cerebral, de a reduce riscul bolilor de inima, cobori colesterolul (unii spunand chiar ca ar fi mai eficient decat unele medicamente prescrise in mod curent) si chiar tensiunea. In plus, face vasele de sange sa fie mai elastice, imbunatatind si circulatia.

Macroul este indicat in caz de artrita, pentru ca reduce durerea, rigiditatea arterelor, ceea ce face din acest tip de peste un adevarat supliment la medicamentele pentru artrita. Acelasi peste, consumat frecvent, previne si cancerul, luptand in acelasi timp atunci cand boala s-a instalat deja, mai ales in caz de cancer mamar, de colon si prostata.

Macroul este indicat si in cazul in care se doreste slabirea, ajutand la descresterea tesutului adipos. Tot macroul regleaza metabolismul, scazand si nivelul zaharului din sange pe timpul noptii.

Acelasi tip de peste este indicat si in pastrarea sanatatii mintale, mai multe studii aratand ca exista o legatura intre uleiul de peste si un risc scazut de depresie, suicid, schizofrenie si Alzheimer. In unele cazuri s-a observat chiar o intensificare a activitatii cerebrale si o imbunatatire a memoriei.

In plus, macroul intareste si sistemul imunitar, imbunatatind toate functiile organismului, gratie vitaminelor si nutrientilor continuti.

In afara acizilor grasi omega 3, macroul mai contine si proteine. O portie de 85 de grame are 21 de grame de proteine, care sunt necesare muschilor. Cum proteinele nu sunt stocate nicaieri in organism, este necesara refacerea periodica a rezervelor.

In ceea ce priveste nutrientii continuti, acestia sunt calciul, potasiul, seleniul si magneziul, care ajuta la o buna functionare a organismului si sunt importanti pentru inima, oase, dinti, nervi si muschi.

Cat priveste vitaminele, macroul contine niacina (Vitamina B3), colina, folati, Vitamina E, Vitamina D, Vitamina A, Vitamina K, C si B12.