Baked mustard mackerel
Nutrition per serving
Mackerel fillets coated in mustard and roasted in the oven: an inexpensive supper that is exceptionally rich in omega-3 and full of character. Simple and tasty, ready in 20 minutes.
Preparation: 10 min | Cooking: 15 min | Servings: 4 | Difficulty: Very easy
Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, whole items) use average weights. 323 kcal · 26 g protein · 1 g carbohydrate · 23 g fat
Ingredients
Method
- Brush the mackerel fillets with mustard.
- Place them in a dish and add the sliced shallot.
- Drizzle with oil and lemon juice.
- Bake for 15 minutes at 180 °C and sprinkle with parsley.
Nutritional benefits
Mackerel is one of the richest fish in omega-3, which is very good for the heart and cholesterol, and an excellent source of protein at a modest price. Mustard adds flavour without fat. An inexpensive, nutritious supper that is naturally gluten-free.
Variations and substitutions
- With wholegrain mustard.
- With fresh sardines.
- With vegetables roasted in the same dish.
- Baked in a parcel.
Storage and making ahead
Best eaten fresh; keeps for 1 day in the fridge. Also good cold.
💡 Good to know
Because mackerel is an oily fish, it copes well with baking without drying out: just keep an eye on it so that it stays pearly.
Related reading
Discover more high-protein recipes · cholesterol-friendly recipes · healthy and balanced recipes · gluten-free recipes.
Ingredients in this recipe: mackerel · mustard · lemon · olive oil · parsley.
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