Mackerel with Tomato Salsa
Mackerel supplies omega-3 fats and keeps the meal satisfying, while the fresh tomato salsa with capers and lemon brightens the dish without a heavy side. The result is a fast fish dinner with a strong balance of protein, fats, and lively acidity.
Make the salsa first so it has a little time to settle. Grate the tomato (130 g) on a coarse grater or chop it very finely, then mince the capers (20 g), parsley (10 g), and garlic (5 g). Combine them with olive oil (20 g out of 45 g), wine vinegar (5 g), part of the juice and zest from the lemon (30 g), table salt (1 g out of 3 g), and a pinch of black pepper (1 g). Stir and leave it for 10 minutes.
Fillet the mackerel (350 g), remove the backbone and larger bones, and pat the fish dry with paper towels. Season it with the remaining table salt (2 g out of 3 g) and let it sit for 2-3 minutes.
Heat the remaining olive oil (25 g out of 45 g) in a wide skillet. Place the mackerel skin-side down, press it lightly with a spatula, and cook for about 3 minutes until the skin is browned and crisp. Turn the fish and cook the second side for another 1-2 minutes.
Transfer the hot mackerel to plates and spoon the tomato salsa generously over the top. Serve immediately while the fish stays juicy and the salsa remains fresh and bright.
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