Roasted Mackerel With Potatoes And Yellow Squash

Name: Roasted Mackerel With Potatoes And Yellow Squash
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 1
Cuisine: Global
Ingredients: 1 serving coarse salt and freshly ground black pepper to taste; 2 slices fresh lemon; 1 fillet half-lb Mackerel fillet (or substitute any fish); 1 Tbsp extra-virgin olive oil; 1 small medium red potatoes, very thinly sliced; 1 small ripe tomato (optional); 1 yellow squash, sliced

Roasted Mackerel With Potatoes And Yellow Squash might be just the main course you are searching for. This gluten free, dairy free, fodmap friendly, and whole 30 recipe serves 1. One serving contains 573 calories, 43g of protein, and 28g of fat. A mixture of tomato, lemon, half-lb mackerel, and a handful of other ingredients are all it takes to make this recipe so scrumptious. To use up the potatoes you could follow this main course with the Sweet Potatoes Scones as a dessert. From preparation to the plate, this recipe takes approximately 30 minutes.

Instructions

Preheat oven to 375 degrees.

Equipment you will use

Oven

Combine the potatoes, squash, tomato slices, olive oil and agood pinch of salt and pepperin a small covered casserole that will fit the fish. Season the fish on both sides with salt and pepper and place on top of the vegetables.

Ingredients you will need

Salt And Pepper

Tomato Slices

Vegetable

Olive Oil

Potato

Squash

Fish

Place the lemon slices on top. Cover and roast for about 25 minutes.

Ingredients you will need

Lemon

Garnish with optional parsley and serve immediately.Cost Calculator(for 1-2 servings)1/2 lb fillet of Spanish Mackerel (at $9.99/lb from Pura Vida): $4.502 red potatoes (from CSA): $0.251 yellow squash (from CSA): $0.301 small tomato (from CSA): $0.251 tablespoon olive oil, salt, pepper, house plant parsley: $0.30Total: $5.60Health Factor

Ingredients you will need

Mackerel

Yellow Squash

Red Potato

Olive Oil

Parsley

Pepper

Tomato

Salt

Five brownie points: This is an unusual situation, because theres a lot of good and some bad going on. As mentioned, the mercury contamination in Spanish Mackerel is nothing to sneeze at; these fish are recommended for eating only twice a month because of it. But the need for more omega vitamins in our average diet is not to be overlooked, either, whichseafood isso rich with. Then, the healthful drizzle of one tablespoon of olive oil makes this preparation a low-fat star compared to frying, and yellow squash is an incredible source of fiber, Vitamin C, Vitamin A and many other nutrients, which who could have guessed it? happen to include omega 3 fatty acids.Green Factor

Ingredients you will need

Mackerel

Yellow Squash

Olive Oil

Fish

Seven brownie points: Except for the lemon and olive oil, this is a local meal. Pura Vida Fisheries, one of the NYC Greenmarkets seafood vendors,catches fishwild fromthe Hampton Bays.

Ingredients you will need

Olive Oil

Seafood

Lemon

Equipment

Oven

Ingredients

Servings:

1serving

coarse salt and freshly ground black pepper to taste 2slices

fresh lemon 1fillet

half-lb Mackerel fillet (or substitute any fish)1Tbsp

extra-virgin olive oil 1small

medium red potatoes, very thinly sliced 1small

ripe tomato (optional)1

yellow squash, sliced

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir

Fish works really well with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Caposaldo Pinot Grigio with a 4.5 out of 5 star rating seems like a good match. It costs about 10 dollars per bottle.