Fillets of steamed mackerel, served with caramelized onions. Today a second light and healthy fish, the bittersweet tones, for those who want to eat well by staying in shape: mackerel fillets (fish – I always say – whose consumption is good for health and the environment, because its fishing is sustainable) steamed inside a bag for dietary cooking after being submerged in a light marinade of oil, Raspberry balsamic vinegar and tarragon, accompanied by caramelized onions with mint and round zucchini in agrodolce. Zucchini and onions can be prepared in advance, and mackerel cooks in minutes.
Ingredients for 4 people:
- 2 mackerel (considering 2 fillets per serving)
- drangocello cool enough (and if you don't find it okay to dry)
- salt and pepper
- half a cup of red wine vinegar
- half a glass of red wine
- 6 tablespoons of sugar
- extra virgin olive oil as required
- 2 round Zucchini
- 6 red onions
- fresh mint as required
- enough flour
Prepare in advance the onions and Zucchini, that you can then apply moderate heat if you prefer warm or taste at room temperature. For onions, Peel and wash, then cut into slices not too thin. Put them in a pan with a little olive oil and leave them to dry on a low heat for 10 minutes. Mix the wine with four tablespoons of sugar, turn up the heat and pour over onions. Combine the Mint, Add salt and cook over high heat until the alcohol not always evaporates and the sauce becomes thick and syrupy. Set aside and let cool.
For the zucchini, wash and remove the top: drain them with a small spoon or melon baller and then into wedges what remains. Lightly flour the slices of Zucchini. Put the zucchini in a pan with a little oil and FRY on both sides until they become Golden. Mix 2 tablespoons sugar in vinegar, turn up the heat and pour the vinegar: do fade, season with salt, pepper and cook a few minutes, the courgettes must remain crunchy.
For mackerel, filleting fish getting 2 fillets on the top and two from the bottom of each fish (or ask the fishmonger to fillet it for you), wash them, carefully remove each plug with the help of tweezers and put the mackerel fillets to marinate in the refrigerator for an hour with a little oil, the chopped tarragon and two tablespoons of raspberry vinegar. Spent time, lightly salt the fish and put the fillets in the special bags for Dietetic cooking (two per bag making sure that we don't touch) and cook on a steam (in the steamer or on the stove) for 12-15 minutes, Depending on the size of the fillets, that should remain soft and juicy. If you prefer, You can also cook them in the oven at 200 degrees for 10 minutes or so.
Serve the mackerel fillets with a mild drizzle of extra virgin olive oil (that the Garda Dop, For example,), accompanied by caramelized onions and sweet and sour Zucchini.
THE PAIRING: With this dish delicate but strong aromas, We suggest a white wine of Lazio, product in the municipality on the outskirts of Rome, the famous Castelli Romani. We chose the Colli Lanuvini Doc Superiore, produced by the company “La Luna del Casale”. Their Lunario It is characterised by aromas of citrus and exotic fruits, the palate is soft, good acidity, with a taste reminiscent of almonds and hazelnuts.