Baked Mackerel in White Wine

Baked Mackerel in White Wine Recipe - Authentic Bulgarian Cuisine

Region / culture: Bulgaria | Preparation time: 20 minutes | Cooking time: 35 minutes | Servings: 4

Introduction

Baked Mackerel in White Wine is a delightful dish that combines the rich flavors of mackerel with the aromatic and crisp notes of white wine and herbs. This recipe is perfect for those who appreciate the depth of flavor that comes from baking fish and are looking for a healthy yet indulgent meal. The combination of onions, garlic, tomatoes, and parsley not only enhances the taste but also adds a beautiful color to the dish. Whether you're hosting a dinner party or simply looking for a nutritious weeknight dinner, this recipe is sure to impress.

History

The tradition of baking fish with wine and herbs dates back centuries in various coastal cultures around the world. Mackerel, being abundant in many seas, has been a staple in the diets of many communities, especially in Mediterranean and Atlantic regions. The method of baking fish with wine is believed to have originated as a way to preserve the fish and enhance its flavor. Over time, this culinary technique was refined, leading to the delicious and sophisticated recipes we enjoy today, including our Baked Mackerel in White Wine.

Ingredients

3 tbsp of oil
2 large onions, chopped
3 garlic cloves, finely chopped
1 can (400 g/14 oz) of chopped tomatoes
240 ml/8 fl oz of dry white wine
1 tbsp of freshly chopped parsley
salt and black pepper
4 large mackerel fillets

How to prepare

Preheat the oven to 190°C (375°F) and lightly grease a shallow ovenproof dish.
Heat the oil in a saucepan, then add the onions and garlic. Sauté for 5 minutes.
Add the tomatoes, wine, parsley, salt, and pepper. Bring to a boil, then reduce the heat and simmer for 15 minutes.
Spread half of the sauce in the bottom of the baking dish. Place the mackerel on top, then cover with the remaining sauce.
Bake for about 35 minutes or until the fish is cooked through. Serve hot.

Variations

For a twist on the traditional recipe, consider adding capers or olives to the tomato sauce for a briny depth of flavor. Alternatively, substitute the parsley with fresh dill or tarragon for a different herbaceous note.

Cooking Tips & Tricks

To ensure the best results for your Baked Mackerel in White Wine, consider the following tips:

- Always use fresh mackerel for the best flavor and texture.

- Opt for a dry white wine that you enjoy drinking, as its flavor will infuse the fish.

- Gently sauté the onions and garlic to avoid burning, as this can impart a bitter taste to the sauce.

- Allow the tomato and wine sauce to simmer until slightly thickened for a richer flavor.

- Do not overcook the mackerel to maintain its moistness and tenderness.

Serving Suggestions

Serve the Baked Mackerel in White Wine with a side of steamed green vegetables, such as asparagus or green beans, and a portion of quinoa or brown rice for a well-rounded meal.

Cooking Techniques

Baking is the primary cooking technique used in this recipe, which gently cooks the mackerel to perfection while infusing it with the flavors of the sauce. Sautéing is also employed to soften the onions and garlic and to concentrate the flavors of the tomato sauce.

Ingredient Substitutions

If mackerel is not available, other fatty fish such as salmon or trout can be used as substitutes. For a non-alcoholic version, replace the white wine with fish stock or vegetable broth and a squeeze of lemon juice.

Make Ahead Tips

The tomato and wine sauce can be prepared in advance and stored in the refrigerator for up to two days. When ready to cook, simply assemble the dish and bake as directed.

Presentation Ideas

Garnish the baked mackerel with fresh parsley leaves and lemon wedges for a pop of color and a hint of citrus. Serve in a shallow dish to showcase the beautiful sauce.

Pairing Recommendations

A glass of the same dry white wine used in the recipe makes an excellent pairing for this dish. For a non-alcoholic option, opt for a sparkling water with a squeeze of lemon.

Storage and Reheating Instructions

Leftovers can be stored in an airtight container in the refrigerator for up to two days. Reheat gently in the oven or on the stovetop until warmed through.

Nutrition Information

Calories per serving

Each serving of Baked Mackerel in White Wine contains approximately 350 calories, making it a moderate-calorie meal option that is both satisfying and nutritious.

Carbohydrates

This dish is relatively low in carbohydrates, with the primary sources being the onions and chopped tomatoes. The total carbohydrate content per serving is approximately 10 grams, making it a suitable option for those following a low-carb diet.

Fats

Mackerel is a fatty fish, rich in healthy omega-3 fatty acids. The total fat content in this dish, including the oil used for sautéing, is about 22 grams per serving. The majority of these fats are unsaturated, contributing to heart health and overall well-being.

Proteins

Mackerel is an excellent source of high-quality protein. Each serving of this dish provides roughly 24 grams of protein, essential for muscle repair, growth, and overall body function.

Vitamins and minerals

This recipe is packed with vitamins and minerals, thanks to the mackerel and the variety of vegetables used. Mackerel is particularly rich in Vitamin D and B12, while tomatoes and parsley provide Vitamin C, potassium, and iron.

Alergens

The primary allergen in this recipe is fish. Additionally, those with sensitivities to sulfites, which are naturally occurring in wine, should exercise caution.

Summary

Baked Mackerel in White Wine is a nutritious dish, offering a good balance of proteins, healthy fats, and essential vitamins and minerals. It is low in carbohydrates and calories, making it an excellent choice for a healthy meal.

Summary

Baked Mackerel in White Wine is a flavorful, nutritious, and elegant dish that is surprisingly simple to prepare. With its rich history and versatility, it's a recipe that can be adapted to suit various tastes and dietary needs. Whether served for a special occasion or a weeknight dinner, it's sure to become a favorite.

How did I get this recipe?

I distinctly remember the first time I saw this recipe for Baked Mackerel in White Wine. It was a warm summer day, and I was visiting my dear friend Mary at her seaside cottage. Mary was a fantastic cook, and she loved to experiment with new recipes and ingredients. As we sat on her porch, overlooking the sparkling ocean, she pulled out a worn, stained recipe card from her ancient recipe box.

"This," she said with a mischievous twinkle in her eye, "is my secret recipe for Baked Mackerel in White Wine. It's been passed down in my family for generations, and I think you'll love it."

I watched intently as Mary gathered the ingredients and prepared the dish. The smell of fresh herbs, garlic, and white wine filled the air, making my mouth water in anticipation. The mackerel fillets were placed in a baking dish, surrounded by sliced onions, tomatoes, and olives. Mary poured a generous amount of white wine over the fish, sprinkled it with herbs and spices, and then covered the dish with foil.

As the mackerel baked in the oven, the tantalizing aroma grew stronger, and I couldn't wait to taste the final result. When Mary finally pulled the dish out of the oven, the mackerel was tender and flaky, and the sauce was rich and flavorful. We sat down to enjoy our meal, savoring each bite and sharing stories of our past culinary adventures.

After that day, I was determined to master the art of making Baked Mackerel in White Wine myself. I asked Mary for the recipe, and she graciously shared it with me, along with some tips and tricks she had learned over the years. I practiced making the dish over and over again, tweaking the ingredients and cooking times until I perfected it to my liking.

I soon became known among my family and friends as the go-to person for delicious seafood dishes, and the Baked Mackerel in White Wine was always a hit at dinner parties and gatherings. I loved the way the fish soaked up the flavors of the white wine, herbs, and spices, creating a dish that was both elegant and comforting.

As the years went by, I continued to experiment with different variations of the recipe, adding my own personal touches and twists. I tried using different types of fish, swapping out the white wine for red wine or lemon juice, and playing around with the herbs and seasonings. Each new version brought its own unique flavor profile and excitement to the table.

One day, as I was preparing the Baked Mackerel in White Wine for a family dinner, my granddaughter walked into the kitchen and asked me what I was making. I smiled and told her the story of how I learned the recipe from Mary, and how it had become a beloved dish in our family.

"Would you like to help me make it?" I asked, gesturing for her to join me at the counter. She eagerly agreed, and together we gathered the ingredients and prepared the mackerel. As we worked side by side, I shared with her the importance of tradition, family recipes, and the joy of cooking for loved ones.

When the dish was finally ready, we sat down at the table with the rest of our family and dug into the tender mackerel, savoring each bite and sharing stories and laughter. I looked at my granddaughter with pride, knowing that one day she would carry on the tradition of making Baked Mackerel in White Wine, just as I had learned from Mary so many years ago.

And as we enjoyed our meal, surrounded by the warmth and love of family, I couldn't help but feel grateful for all the recipes, memories, and experiences that had shaped me into the cook I was today. Cooking was not just about following a recipe; it was about creating connections, preserving traditions, and sharing the joy of good food with those we love. And for that, I would always be grateful.