MAQUEREAU BRAISÉ AU FOUR cuisine gabonaise

mackerel

🥗Healthier: sardines

💰Cheaper: herring

Sardines are lower in calories and herring is often more affordable.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil offers health benefits while canola is less expensive.

white wine

🥗Healthier: vegetable broth

💰Cheaper: apple cider vinegar

Vegetable broth adds flavor without alcohol, while vinegar is budget-friendly.

paprika

🥗Healthier: smoked paprika

💰Cheaper: cayenne pepper

Smoked paprika enhances flavor, while cayenne is often cheaper.

Preheat the oven to 200°C (400°F).

Clean and gut the mackerel, then rinse under cold water.

Pat the mackerel dry with paper towels.

Place the mackerel in a baking dish.

Drizzle olive oil over the mackerel.

Chop garlic, onion, tomatoes, and bell pepper; mix in a bowl.

Add the chopped vegetables on top of the mackerel.

Squeeze lemon juice over the dish and season with salt, black pepper, and paprika.

Insert bay leaves into the cavity of the mackerel.

Pour white wine around the mackerel in the dish.

Cover the dish with aluminum foil.

Bake in the preheated oven for 25-30 minutes, until the fish is cooked through and flakes easily.

Remove the foil and bake for an additional 5-10 minutes to brown the top.

Garnish with fresh parsley before serving.

Cooking Techniques

Spice Level:

Allergens