Baked Fish Fillets Recipe

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Cook Time: 20 minutes

Recipe for Baked Mackerel

Ingredients

• 1 tablespoon vegetable oil (or to taste)
• 2 pounds mackerel fillets
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• cup butter, melted
• 2 tablespoons lemon juice
• 1 teaspoon ground paprika

Directions

1. Preheat the oven to 350F (175C).
2. Grease a baking pan with vegetable oil.
3. Place the mackerel fillets into the prepared baking pan and season them with salt and pepper.
4. In a small bowl, mix together the melted butter, lemon juice, and paprika until well combined.
5. Pour the butter mixture over the seasoned mackerel fillets.
6. Place the pan in the preheated oven and bake for 20 to 25 minutes, or until the fish flakes easily with a fork.

Nutrition Facts (per serving)

• Calories: 399
• Total Fat: 31g (40% DV)
• Saturated Fat: 10g (51% DV)
• Cholesterol: 109mg (36% DV)
• Sodium: 540mg (23% DV)
• Total Carbohydrates: 1g (0% DV)
• Protein: 28g (57% DV)
• Vitamin C: 3mg (3% DV)
• Calcium: 21mg (2% DV)
• Iron: 2mg (11% DV)
• Potassium: 484mg (10% DV)

Note: The Percent Daily Values (DV) are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

This easy Baked Fish Fillets recipe, featuring mackerel fillets, is a delicious and healthy meal option that can be enjoyed by the whole family. The fish is perfectly baked with a blend of butter, lemon juice, and paprika, creating a light, flavorful dish. While the recipe itself is simple, its origins and variations across different cultures make it a fascinating addition to any culinary repertoire.

Origin and History

Fish, especially mackerel, has been a staple in many cultures for centuries due to its availability and versatility. The practice of baking fish can be traced back to ancient civilizations, where fish were caught fresh from the sea or rivers and cooked using basic methods like baking in earth ovens. Over time, different regions and cultures have added their own unique flavors and techniques, but the concept of baking fish remains universally popular. This recipe, with its emphasis on simple ingredients like butter and lemon, represents a more contemporary approach to a dish that has been enjoyed for millennia.

Regional Variations

Though this particular recipe calls for mackerel, the concept of baked fish varies across different regions. In Mediterranean countries like Greece and Italy, fish is often baked with herbs like oregano, garlic, and tomatoes, reflecting the region's abundant fresh produce. In North America, particularly along the coasts, baked fish fillets are commonly prepared with lemon, butter, and sometimes breadcrumbs for added texture. In Scandinavia, fish is often paired with dill and served with creamy sauces, while in Asia, fish may be marinated in soy sauce and ginger before baking, offering a distinctly savory flavor profile.

Comparison with Similar Dishes

While this baked fish fillet recipe shares similarities with other baked fish preparations, such as the classic English Fish and Chips or Mediterranean-style fish bakes, there are key differences. The most notable distinction lies in the ingredients used. For example, Fish and Chips typically involves deep-frying fish in a batter, resulting in a crispy, golden crust, while this recipe opts for a light, buttery finish that allows the natural flavor of the fish to shine. Mediterranean-style fish bakes often feature an array of vegetables, herbs, and sometimes wine, adding layers of complexity, whereas this recipe remains simple and straightforward with just a few ingredients.

Where is it Typically Served?

Baked fish fillets are commonly served as part of a family dinner in homes around the world. They are particularly popular in coastal regions where fresh fish is readily available. In the United States, this dish is often found in seafood restaurants or served during family gatherings. It pairs wonderfully with side dishes like rice, roasted vegetables, or a fresh salad. In Mediterranean countries, baked fish is often a festive dish, served as part of a larger meal with multiple courses. Its also a common offering during the holiday season, particularly around Christmas when fish is a traditional part of the feast.

Interesting Facts About Fish Dishes

• Fish is one of the most nutrient-dense foods, rich in omega-3 fatty acids, vitamins D and B12, and essential minerals like iodine and selenium.
• Historically, fish was an important source of protein for many civilizations, especially in regions where agriculture was not as prevalent.
• Mackerel, the fish used in this recipe, is a particularly healthy choice, being high in healthy fats and known for its heart-healthy benefits.
• In some cultures, fish symbolizes prosperity and is believed to bring good luck, particularly around the New Year or other significant holidays.

Whether you're looking to enjoy a healthy weeknight dinner or impress guests at a special occasion, this baked fish fillet recipe offers a quick and flavorful solution. The simple combination of butter, lemon, and paprika elevates the fish while allowing its natural flavors to take center stage.

FAQ about Baked Fish Fillets Recipe

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