Baked mackerel fillet with green peas purée and lemon sauce. a very delicious recipe that I think you will like to try.
I like to eat any type of fish and I cook it quite often. Mackerel is among my favorites because it has a lot of nutritional benefits:
Mackerel – nutritional benefits
- it contains omega 3 fatty acids
- it contains a fairly amount of proteins
- it’s full of vitamins (B3, E, D, A, K) and minerals (magnesium, calcium, potassium)
- it’s low in calories
Besides that, mackerel is a easy to cook fish and regardless the recipe you would like to make, it can be eaten both at lunch and for dinner.
Green peas purée
About green peas purée I can tell you this: fish + green peas = deliciousness! Green peas purée has a very nice texture, is creamy and works very well in combination with any fish. Here I want to mention the fact that in regular green peas puree recipes, lots of people also add a bit of butter, which makes the puree even more creamy. I always prefer to make it without butter, so that it doesn’t have too much calories.
I tried to find alternative to the classic garlic sauce, which I recognize that goes well with any fish, but this time I wanted to try something new. I’ve search on the internet and found this emulsified lemon sauce recipe. It may seems difficult to make it at first, but this lemon sauce is very easy to prepare. It requires patience and technique (you will see in the description below), but the result is too good, so you have to make it.
This mackerel with green peas puree and lemon sauce recipe is ideal for a lunch or a light dinner, is doesn’t require a lot of time of cooking, nor a lot of expensive ingredients.
You really must try the recipe!
Let’s see how to make it!
INGREDIENTS (2-3 servings)
3 Mackerel fillet (if you want to make more, you wil have to buy more mackerel fillet)
500 gr. frozen green peas
3 cloves of garlic
100 ml. live oil
100 ml. water
Salt, pepper, dried basil (all to taste)
Marinate the mackerel fillet with a bit of olive oil, 1 grated clove of garlic, salt, black pepper and dried basil (all totaste). Leave the marinated mackerel in the frigde for at least 1 hour. Put parchment paper in a baking tray and place the mackerel fillet on the tray, then put it in the preheated oven at 180°C, for 40-45 minutes (time might depend on the power of each oven).
Green pea pure:
Boil the frozen green peas for about 5-6 minutes, then strain the peas. but keep the water (do not throw it away!). Put the peas in a blender or a food processor, add salt, black pepper, 2 cloves of garlic, juice of half of lemon and 3-4 tablespoons of olive oil. Blend the peas and add water as nedeed to get a fine puree.
Put some water in a pot bring and bring it to a boil. Peel of the skin off 4-5 lemons. Use knife or a vegetable peeler to remove only the yellow part. Put the lemon peels into the water and boil them 2 minutes, throw the water, but keep the peels. In the same pot, bring fresh water to a boil and boil the lemon peels for 2 another minutes. Repeat this procedure 5-6 times (in this way the lemon peels lose their bitter taste).
After repeating 5-6 times the procedure, pun the lemon peels in a blender together with 100 ml. water, 50 ml. of olive oil, juice of half lemon, pinch of salt & sugar and blend all for 2 minutes. You will get a fine emulsified sauce (add more water if needed until you get creamy texture).
Now you can put the cooked mackerel, the green peas puree and the lemon sauce in a plate and enjoy this super tasty recipe.