Today we present you a very simple recipe to make. Mackerel with the addition of genuine and healthy ingredients that make this dish unmistakable, an important food for our health.
The mackerel as we have seen is a very tasty fish with a pungent aftertaste, which is well suited for serving both white wine with fruity flavors and with dry white.
The neutral flavor of fennel flavored with marinade sauce makes this dish simple, a bit unusual even for the preparation method.
A portion of 200 grams of fish a day is the ideal amount to be taken by nutrition experts.
If you want to change the recipe you can do it by replacing the vegetable with another vegetable to your liking.
Instructions
- Begin the recipe by making a net cut under the belly of the mackerel starting from the orifice (1), then with your hands remove all the offal (2) and repeat the same operation with the gills (3).
- After the cleaning, wash the fish's belly thoroughly under water (4) and even in the gills (5) to eliminate any residual blood and bowel. Now place the fish over a cutting board and always use the scissors to remove the fins (6).
- Now continue the cutting you made earlier under the belly of the fish, but this time using a knife until you reach the tail (7) and with a net cut make the first fillet (8). After completing these steps, remove the head of the fish including the spine (9).
- At this point, with the palm of your hands, palpate the fillet to locate the pins and gently pull them out (10) to prevent the meat from coming away. Repeat the same operation internally and externally to the fillet (11). Once all possible spine have been eliminated, left aside the fish in a flat plate (12).
- Divide the orange in two parts (13), then take a squeezer and start making orange juice (14). Once the juice is ready, leave it in the juicer container (15).
- Now pour three tablespoons of extra virgin olive oil in a soup dish (16), adjust salt at your liking (17) and also fresh ground black pepper (18).
- Now just add the orange juice to these ingredients (19) and mix thoroughly all the ingredients with a spoon (20). Add in the sauce the fillets of mackerel initially made (21) and leave to marinate for about twenty minutes. The sauce must completely cover the fillets, so that all the ingredients are absorbed by the fish meat.
- Take the fennel and cut off the tips (22), then with your hands pull out the first wrap that covers the fennel (23), because generally being the most exposed part and could be ruined. Make it in slices not too thin (24).
- Carefully wash every single slice under water (25), taking care to “not open” them. After this step, dry the slices with a kitchen paper and leave aside (26). Now take the fish from the marinade and put it over a cutting board (27).
- Pour the marinade into a medium sized non-stick frying pan and let it heat for about ten minutes at low flame (28) and, if desired, add a whole garlic clove. Meanwhile, sliced the fillets by using a knife (29). Slices should be five centimeter large. Now place the fish in the frying pan with the marinade and cook for about five minutes per side at moderate flame (30).
- Turn each piece of mackerel on the other side (31) and let the cooking finish. Once ready, transfer the fish into a flat plate (32) and begin to form the layers, initially placing first a previously worked fennel slice (33).
- Once placed the fennel, with a teaspoon, wet the vegetable with the cooking juice (34) and top with a piece of mackerel (35). Repeat the same operation up to finish the ingredients, placing close to each other (36). Serve on the table still hot, accompanying it with good dry white wine, and with the black pepper grinder.
