Mackerel is a low cost blue fish with excellent properties.

Thanks to the omega 3, mackerel has vasodilating, anti-inflammatory properties that help to keep away diseases related to old age and the degeneration of brain cells.

This recipe offers a more elegant version of the mackerel fillet, ideal to offer even during the holidays.

Ingredients

600 g Fresh mackerel
500 g Escarole salad
20 g Sultanas
20 g Pine nuts
20 g Breadcrumbs
5 g Salted anchovies
20 g Parsley
10 g Capers in salt
Garlic
Laurel
50 g Extra virgin olive oil
Salt and pepper
Chilli powder

Opinion of the chef

Soak the raisins in a bowl with warm water. Clean the spinach or the escarole, wash them and cook them in a pan with a little water and the lid, squeeze them once warm. Heat 2 tablespoons of extra virgin olive oil in a pan, add the garlic clove, anchovies, a
pinch of red pepper, escarole or cooked and squeezed spinach, pine nuts and raisins. Salt lightly and cook over moderate heat for about 5 minutes. Toast the breadcrumbs in a small pan. Finely chop the parsley, pecorino and capers and mix them
with breadcrumbs. Remove any bones from the mackerel fillets, then spread them out on a cutting board on the skin side. Salt them
and pepper them lightly, then cover them with the escarole and / or spinach mixture. Roll up each fillet and stop each with a toothpick if necessary. Arrange the rolls vertically and tightly in a small, lightly oiled baking sheet. Insert one or more bay leaves between one roll and another. Finally, let the flavored breadcrumbs fall into it.
Drizzle with a drizzle of oil and bake for 15 minutes in a preheated oven at 200 ° C.

Nutritionist's advice

Fish should be eaten at least twice a week since, in addition to noble proteins and essential amino acids, it contains polyunsaturated fats that are beneficial for the body. Polyunsaturated fats reduce inflammation and protect against cardiovascular disease and cellular aging.