Mackerel and zucchini it is a simple dish but rich in flavor, which is prepared in a short time and does not require special skills in the kitchen. This type of fish is one source of many nutrients which help rebalance our body in a period of the year when we are particularly exhausted and with energy on the ground. The combination with the zucchini then it makes this dish lighter and fresher.

Mackerel, not a poor fish at all

Mackerel is referred to as a poor fish, in reality, the definition was never more wrong than this. This blue fish, which is part of the Scombridae family and is also called mackerel or lacerto, is a very important source of mineral salts, proteins and Omega 3. Consistent consumption of mackerel helps check your cholesterol, protects against cardiovascular diseases and regulates the functioning of the thyroid gland thanks to the presence of iodine. In addition, mackerel is a fish that lives little and is therefore less subject to the accumulation of mercury. Not being bred does not even contain drug residues.

The recipe for mackerel and zucchini

Ingredients

400 g mackerel fillets, 5 courgettes, sage, rosemary, pine nuts, 1 shallot, mayonnaise, rustic mustard, bay leaf, apple vinegar, extra virgin olive oil, brown sugar, salt.

Method

Clean the courgettes, cut them into pieces and blanch them in a pan with a drizzle of extra virgin olive oil for 5 minutes, add a sage leaf, a bay leaf, a sprig of rosemary and 2 tablespoons of pine nuts that you have previously toasted. Add 4 tablespoons of apple cider vinegar, mix and add 10 g of brown sugar. Let it cook for two minutes. In a bowl, mix 2 tablespoons of rustic mustard with one of oil, chopped shallot, 1 tablespoon of mayonnaise and 1 of water. Keep aside. Put the mackerel fillets on the skin side in a pan with a drizzle of oil. Add salt and cook for 5 minutes then turn them, turn off the heat and let them rest for 4 minutes. Serve with the sautéed courgettes and the mustard sauce.

Pairings with mackerel and courgettes

You can try the combination of mackerel and zucchini in these too cavatelli, in a risotto, or in the recipe mackerel and sweet and sour zucchini with mustard sauce or with macadamia mayonnaise.

In the tutorial you will find some more tips for cooking mackerel

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