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GREEK CUISINE RECIPES

Oven-baked mackerel (κολιοs στο φούρνο)

Lamb offar wrapped with intestines, Greek cuisine (Γαρδουμβες)

Benefits

Mackerel

  • Good source of omega-3s (essential fats)
  • Good source of protein

Vegetables

  • Good source of potassium
  • Good source of folate (folic acid)
  • Good source of vitamin C
  • Good source of vitamin A
  • Good source of vitamin E
  • Good source of dietary fiber

Garlic

  • Good source of antioxidants

Tomatoes

  • Good source of antioxidants
  • Protection against some cancers
  • Lowers risk of heart attack

For more detailed information on benefits of eating oily fish follow for this link.

 






 

 






Tips & tricks

Large oily fish like shark, swordfish, mackerel etc contain mercury and other pollutants, so they should only be consumed occasionally.

 

 

 

Recipe directions

  • This recipe begins by frying the potatoes. Make sure the oil is hot before adding the potatoes. Potatoes were fried for 12 minutes.
  • Slice each fish where it is the thickest (for even cooking), and cut the fins.
  • Season each fish inside and out with salt.
  • Heat the oil at medium heat and begin sautéing the onions. Season the onions.
  • Coarsely chop the garlic as shown. After a couple of minutes add the garlic.
  • Mix the tomato paste with some water and pour it into the sautéing onions.
  • Add spices, sugar and seasoning.
  • As the onions are sautéing, add the fried potatoes in between the raw fish,
  • Season just the potatoes with salt, but very lightly.
  • Add the sautéed onions onto the fish and spread evenly.
  • Add some more water, oil and the tomato slices on top.
  • Bake at 350 F at middle oven rack for 1 hour and 45 minutes or until most of the juices have evaporated.

If this Greek recipe is of interest to you, you may watch our video with step by step instructions and precise ingredient amounts;   Learn how to cook mackerel in the oven, Greek-style (κολιοs στο φούρνο)