For tomorrow I chose to prepare mackerel fillets in tomato sauce with pepper

Byzitouni

Mackerel is the unsung hero of the sea—economical, packed with Omega-3 fatty acids, and sturdy enough to stand up to bold, zesty flavors. This specific preparation, featuring a rich tomato base and the sweetness of bell peppers, is a Mediterranean classic that turns a simple tin or fresh fillet into a gourmet meal.

Here is the full recipe for Mackerel Fillets in Tomato and Pepper Sauce.

Recipe: Mediterranean Mackerel “Salsa di Pomodoro”

Prep time: 10 minutes

Cook time: 20 minutes

Yield: 2–3 servings

Ingredients

  • 1 lb Mackerel Fillets: Fresh or high-quality canned (drained).
  • 2 Large Bell Peppers: (Red and Yellow) Thinly sliced into strips.
  • 1 can (14 oz) Crushed Tomatoes: Or 4 large, ripe tomatoes, grated.
  • 3 Garlic Cloves: Sliced thinly.
  • 1 Small Red Onion: Finely chopped.
  • 1/2 tsp Smoked Paprika: To complement the oily richness of the fish.
  • 1 tbsp Capers or Olives: (Optional) For a salty “pop.”
  • Fresh Parsley & Lemon Wedges: For the final garnish.

Instructions

1. Sauté the “Base”

Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the onions and bell peppers. Sauté for about 8–10 minutes until the peppers are soft and slightly caramelized. Add the garlic and paprika in the last minute so they don’t burn.

2. Simmer the Sauce

Pour in the crushed tomatoes. If the sauce looks too thick, add a splash of white wine or water. Season with salt and a generous amount of black pepper. Let the sauce simmer for 10 minutes until it thickens and the flavors “marry.”

3. Bathe the Mackerel

  • If using fresh fillets: Season the fish with salt and nestle them skin-side up into the bubbling sauce. Cover the pan and poach for 5–7 minutes.
  • If using canned fillets: Gently place them in the sauce just to warm through (about 2–3 minutes) so they don’t break apart.

4. The Final Polish

Turn off the heat. Stir in the capers or olives. Squeeze half a lemon over the pan to cut through the richness of the mackerel.

Why This Recipe Works

IngredientThe Role It Plays
MackerelProvides a meaty texture and healthy fats.
Bell PeppersAdds sweetness to balance the acidity of the tomatoes.
Lemon JuiceBrightens the “fishy” notes of the mackerel.
Smoked PaprikaGives the dish a “wood-fired” depth without the grill.

Chef’s Notes: Serving Suggestions

  • The “Sopping” Method: This dish is best served with a thick slice of crusty sourdough bread to soak up the tomato-pepper juices.
  • The Low-Carb Option: Serve over a bed of sautéed spinach or zucchini noodles.
  • The “Next Day” Secret: Mackerel actually tastes better the next day after it has marinated in the acidic tomato sauce. It makes for an incredible cold lunch.

Gemini’s Nutri-Tip: Mackerel is one of the best sources of Vitamin D and B12. Pairing it with the Vitamin C in the bell peppers and tomatoes actually helps your body absorb the iron found in the fish. It’s a “biological win” on a plate!

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