Mackerel and zucchini is a simple dish but rich in flavor which can be prepared in a short time and doesn’t require special skills in the kitchen. This type of fish is a source of many nutrients that help to rebalance our body at a time of year when we are particularly exhausted with low energy levels. The combination of zucchini makes this dish lighter and fresher.
Mackerel, by no means a poor fish
Mackerel is defined as a poor fish, in fact never was a definition more wrong than this one. This blue fish, which is part of the Scombridae family and also called in Italian maccarello or lacerto, is a very important source of mineral salts, proteins, and omega 3. A continuous consumption of mackerel helps control cholesterol levels, protects against cardiovascular diseases, and regulates thyroid function thanks to the presence of iodine. Furthermore, mackerel is a fish that doesn’t live long and is therefore less prone to mercury accumulation. Since it’s not bred, it doesn’t even contain residues of medicines.
The recipe for mackerel and zucchini
Ingredients
400 g mackerel fillets, 5 zucchini, sage, rosemary, pine nuts, 1 shallot, mayonnaise, rustic mustard, bay leaves, apple vinegar, extra virgin olive oil, brown sugar, salt.
Method
Clean the zucchini, cut them into chunks and blanch them in a pan with a drizzle of extra virgin olive oil for 5 minutes, add one sage leaf, one bay leaf, a sprig of rosemary and 2 tablespoons of pine nuts that you have previously toasted. Add 4 tablespoons of apple vinegar, stir, and add 10 g of brown sugar. Leave to cook for two minutes. In a bowl, mix 2 tablespoons of rustic mustard with one of oil, chopped shallot, 1 tablespoon of mayonnaise and 1 tablespoon of water. Set aside. In a pan, put the mackerel fillets with a little oil on the skin side. Season with salt and cook for 5 minutes then turn them over, turn off the heat and leave to rest for 4 minutes. Put them with the sautéed zucchini and mustard sauce.