Mackerel with Spanish Onion Sauce
- Low fat
- Lactose free
- Peanut free
- Nut free
Ingredients
- 2 lbs (1 kg) whole mackerel or 1-1/4 lb/625 g fillets
- 1/2 tsp (2 mL) salt
- 1/4 tsp (1 mL) black pepper
- 2 tsp (10 mL) olive oil
- Spanish Onion Sauce:
- 2 tbsp (30 mL) olive oil
- 2 red onions, thinly sliced
- 1 clove garlic, smashed
- 1 bay leaf
- 1/4 tsp (1 mL) (approx) salt
- 1-1/2 tbsp (22 mL) tomato paste
- 1 tsp (15 mL) sherry vinegar
- Generous 1/4 tsp (1 mL) smoked paprika
- 3 tbsp (45 mL) finely chopped parsley
Preparation
Fillet mackerel; pull out and discard centre bones, then trim off bones on bottom edge. Place fillets, skin side down, on greased rack set in broiler pan or on parchment paper-lined rimmed baking sheet, and sprinkle evenly with salt and pepper. Refrigerate for at least 30 minutes or for up to 2 hours.
Spanish Onion Sauce: In skillet, heat oil over medium-high heat; add onions, garlic, bay leaf and pinch of the salt and sauté until onions are golden brown, 6 to 8 minutes. Scrape onions to side of pan; add tomato paste to centre and fry, stirring, until slightly darkened, about 1 minute. Stir into onions. Stir in vinegar, pinch of the salt and 1/2 cup/125 mL water; cook until liquid is almost evaporated. Stir in paprika and parsley; remove bay leaf. Remove from heat.
Drizzle mackerel with oil; broil 3 inches/8 cm under high heat until fish flakes easily, 3 to 5 minutes. Transfer to serving platter. Meanwhile, reheat Spanish Onion Sauce; spoon over mackerel.
Makes 4 servings.
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