Mediterranean Baked Mackerel
This Mediterranean baked mackerel is a quick, budget-friendly way to get more fatty fish into your meals. Mackerel is rich in omega-3s, making it a powerful addition to the Mediterranean diet and a smart choice for lowering inflammation and supporting overall wellness.
With fresh herbs, lemon, garlic, and a touch of chilli, this dish is full of flavour while staying true to the principles of healthy eating. It’s the kind of recipe that proves healthy meals can be simple, delicious, and affordable.
Prep Time:
Cook Time:
Servings
Ingredients:
- 2 whole mackerel (gutted and cleaned)
- 1 small lemon, thinly sliced
- ⅓ cup fresh coriander or parsley
- 2 tsp minced garlic
- 1 small chilli, sliced
- 2 tsp salt
- 1 tbsp black pepper
- 1 tbsp oregano
Instructions:
- Preheat oven to 200°C.
- Season the mackerel inside and out with salt, pepper, and oregano.
- Stuff the cavity with coriander (or parsley), garlic, chilli, and lemon slices.
- Place on a parchment-lined baking tray.
- Bake for 20–25 minutes, until fish flakes easily with a fork.
Notes:
💡 Mackerel is a fantastic healthy food that’s more affordable than salmon yet equally rich in omega-3 fatty acids.
💡 This recipe is naturally gluten-free and dairy-free, making it versatile for different eating styles.
Course
Cuisine
About
Kirby is a South African Dietitian (BSc. Dietetics) with expertise in PCOS, Endometriosis, Insulin Resistance, Diabetes and Fertility. She is passionate about empowering women with the knowledge, skills and tools to nurture themselves from the inside out and thrive with PCOS.
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