Sgombro al Cartoccio
Recipe Category: Main Courses
Servings: 4
This delicious Italian recipe for Sgombro al Cartoccio, or mackerel baked in parchment paper, combines the fresh flavors of fish and vegetables, wrapped in a neat little parcel that locks in moisture and taste. Perfect for a light yet satisfying dinner, it’s a dish that beautifully highlights the harmony between mackerel, garden-fresh vegetables, and the tang of lemon. Here’s how to prepare this savory treat!
Ingredients:
| Ingredient | Quantity |
|---|---|
| Mackerel (Sgombro) | 580g |
| Celery (Sedano) | 170g |
| Yellow Bell Peppers | 140g |
| Ripe Tomatoes (Pomodori ramati) | 120g |
| Eggplant (Melanzane) | 90g |
| Lemon (Limone) | 1 |
| Fresh Basil (Basilico) | to taste |
| Extra Virgin Olive Oil (Olio extravergine d’oliva) | to taste |
| Black Pepper (Pepe nero) | to taste |
| Fine Salt (Sale fino) | to taste |
Instructions:
-
Prepare the Mackerel:
- Start by cleaning the mackerel. Use a sharp knife to make an incision along the belly of each fish. Rinse them thoroughly under cold running water to remove any residual scales or entrails.
-
Prepare the Vegetables:
- Rinse and prepare the vegetables. Trim the celery and cut it into small cubes. Slice the eggplant into rounds and then cube them.
- Remove the seeds and stem from the bell peppers, then cut them into thin strips and dice them into small pieces.
- Dice the tomatoes into small cubes as well. Transfer all the chopped vegetables into a large mixing bowl.
-
Season the Vegetables:
- Add fresh basil leaves to the vegetables, seasoning them with extra virgin olive oil, salt, and black pepper to taste. Toss everything together until the vegetables are well coated in the oil and seasonings.
-
Assemble the Parcels:
- Cut four sheets of parchment paper, each measuring approximately 35×31 cm. Lay one cleaned mackerel onto each sheet of parchment.
- Stuff the cavity of each mackerel with a generous spoonful of the seasoned vegetable mixture.
- Drizzle a little more olive oil over the top of the fish, and then slice the lemon into thin rounds. Place three lemon slices on top of each mackerel to add a burst of citrus flavor.
-
Seal the Parcels:
- Carefully fold up the parchment paper, gathering the edges and sealing them by folding them over a few times to create a secure parcel. The goal is to lock in all the flavors and steam the fish perfectly.
-
Bake the Mackerel:
- Place the parchment parcels on a baking tray lined with parchment paper and bake in a preheated oven at 200°C (400°F) for about 20-25 minutes. The fish should be cooked through and tender, with the vegetables soft and flavorful.
-
Serve:
- Once the cooking time is up, carefully open the parcels, being cautious of the steam. Serve the mackerel directly from the parchment, making sure to spoon some of the delicious vegetables alongside each portion.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | ~250 kcal |
| Protein | ~28g |
| Carbohydrates | ~12g |
| Fat | ~12g |
| Fiber | ~3g |
| Sodium | ~300mg |
Tips for a Perfect Sgombro al Cartoccio:
- Vegetable Variation: Feel free to experiment with other vegetables such as zucchini or fennel, depending on what’s in season.
- Fish Options: If you can’t find mackerel, you can substitute it with other firm fish like trout, sea bass, or even cod.
- Add Heat: For a bit of spice, consider adding a pinch of red pepper flakes to the vegetable mix.
This simple yet elegant dish is ideal for a quick weeknight meal or even a dinner party. The parchment wrapping ensures that the fish stays moist and tender, with the vegetables providing a fresh and savory contrast. Enjoy your Sgombro al Cartoccio!
