Composition / ingredients
Step-by-step cooking
Step 1:
I wash the defrosted mackerel, cut off the head and tail, cut the abdomen, take out the insides and rinse well inside so that there is no black film that gives bitterness.Then we cut along and remove the ridge and all the bones.
Step 2:
Cut the mackerel fillet into small pieces.
Step 3:
We disassemble the cauliflower into inflorescences and boil it for five minutes in salted water, take it out and put it in a colander to drain the water, cool it.
Step 4:
Grate fresh carrots on a Korean grater.
Step 5:
Cut onions into half rings.
Step 6:
Cutting zucchini.If, like mine, they are frozen, then we defrost them.
Step 7:
My tomatoes are also frozen.
Step 8:
Put the onion and carrot in the baking dish first.
Step 9:
Then sprinkle the prepared mackerel with salt and ground black pepper.
Step 10:
Spread between pieces of fish, pieces of zucchini.
Step 11:
Next, we spread the cauliflower, disassembling it into small inflorescences.
Step 12:
Pour cream over everything and sprinkle with cheese grated on a coarse grater.
Step 13:
We spread the circles of tomatoes on top.Bake in the oven for one hour at 200 degrees.But it will be more accurate if you focus on your native oven, because every housewife knows her silent character.
Step 14:
After the time has elapsed, we take the mold out of the oven and let it cool down a little.
Step 15:
The dish is ready to serve to the table, it turned out very tender, juicy and at the same time airy.
Baked mackerel with vegetables is not an expensive dish and it will not be difficult to cook it even for a novice cook.And the result will definitely please you.Fish with vegetables is a wonderful example of the fact that a dish can be both beautiful in appearance, appetizing and at the same time dietary.Thanks to a special combination of cream and vegetables, a gorgeous dish is obtained. Such fish can be safely cooked for a festive table.The dish is delicious, both hot and cold.You can eat as an independent dish, or you can also with a side dish, boiled potatoes or rice are well suited for a side dish.In a word, a universal dish!Cook for good health !
Calorie content of the products possible in the composition of the dish
- Tomatoes - 23 kcal/100g
- Buttermilk - 36 kcal/100g
- Cream of 20% fat content - 300 kcal/100g
- Cream of 10% fat content - 120 kcal/100g
- Cream - 300 kcal/100g
- Zucchini - 23 kcal/100g
- Carrots - 33 kcal/100g
- Dried carrots - 275 kcal/100g
- Boiled carrots - 25 kcal/100g
- Smoked mackerel - 221 kcal/100g
- Boiled mackerel - 211 kcal/100g
- Fresh mackerel - 181 kcal/100g
- Dutch cheese - 352 kcal/100g
- Swiss cheese - 335 kcal/100g
- Russian cheese - 366 kcal/100g
- Kostroma cheese - 345 kcal/100g
- Yaroslavsky cheese - 361 kcal/100g
- Altai cheese 50% fat content - 356 kcal/100g
- Soviet cheese - 400 kcal/100g
- Cheese "steppe" - 362 kcal/100g
- Uglichsky cheese - 347 kcal/100g
- Poshekhonsky cheese - 350 kcal/100g
- Lambert cheese - 377 kcal/100g
- Appnzeller cheese with 50% fat content - 400 kcal/100g
- Chester cheese with 50% fat content - 363 kcal/100g
- Edamer cheese with 40% fat content - 340 kcal/100g
- Cheese with mushrooms of 50% fat content - 395 kcal/100g
- Emmental cheese with 45% fat content - 420 kcal/100g
- Gouda cheese with 45% fat content - 356 kcal/100g
- Aiadeus cheese - 364 kcal/100g
- Dom blanc cheese (semi-hard) - 360 kcal/100g
- Lo spalmino cheese - 61 kcal/100g
- Cheese "etorki" (sheep, hard) - 401 kcal/100g
- White cheese - 100 kcal/100g
- Fat yellow cheese - 260 kcal/100g
- Altai cheese - 355 kcal/100g
- Kaunas cheese - 355 kcal/100g
- Latvian cheese - 316 kcal/100g
- Limburger cheese - 327 kcal/100g
- Lithuanian cheese - 250 kcal/100g
- Lake cheese - 350 kcal/100g
- Gruyere cheese - 396 kcal/100g
- Cauliflower - 28 kcal/100g
- Ground black pepper - 255 kcal/100g
- Onion - 41 kcal/100g
- Table salt - 0 kcal/100g
