Discover the ultimate Sgombro alla Griglia recipe, featuring perfectly grilled mackerel seasoned with fresh herbs and a touch of lemon. This simple yet flavorful dish is ideal for a healthy meal, showcasing the delicious taste of mackerel with minimal ingredients. Learn how to prepare this classic Italian recipe with easy-to-follow steps and tips for achieving a crispy, golden-brown exterior and tender, flaky interior. Perfect for a quick dinner or a special occasion, Sgombro alla Griglia will become a favorite in your recipe collection.

Ingredients:

- 4 fresh mackerel fillets (cleaned and gutted)

- 2 tablespoons olive oil

- 2 cloves garlic (minced)

- 1 lemon (sliced)

- 1 tablespoon fresh parsley (chopped)

- 1 teaspoon dried oregano

- Salt and black pepper to taste

Instructions:

Prepare the Mackerel: Rinse the mackerel fillets under cold water and pat them dry with paper towels.

Season the Fillets: In a small bowl, mix the olive oil, minced garlic, chopped parsley, dried oregano, salt, and black pepper. Rub this mixture all over the mackerel fillets, making sure to coat them evenly.

Preheat the Grill: Heat your grill to medium-high heat. If using a charcoal grill, make sure the coals are ashen before placing the fillets on the grill.

Grill the Mackerel: Place the mackerel fillets on the grill and cook for about 3-4 minutes on each side, or until the fish is opaque and easily flakes with a fork. You can place lemon slices directly on the grill alongside the mackerel for extra flavor.

Serve: Remove the fillets from the grill and transfer them to a serving plate. Garnish with additional fresh parsley and lemon slices. Serve immediately.

Tips:

- Ensure the grill is well-oiled to prevent the fish from sticking.

- For added flavor, you can also squeeze fresh lemon juice over the fillets just before serving.

Enjoy your delicious Sgombro alla Griglia as a light and satisfying meal that captures the essence of Italian grilling!

Nutritional values

Here’s a detailed look at the nutritional values and benefits of the ingredients for preparing mackerel fillets:

Fresh Mackerel Fillets (4 fillets, approx. 6 oz each):

   - Calories: 305

   - Fat: 25g

   - Carbohydrates: 0g

   - Protein: 22g

Benefits:

   - Rich in omega-3 fatty acids, which are beneficial for heart health and reducing inflammation.

   - High in protein, supporting muscle maintenance and repair.

   - Provides essential vitamins such as B12 and D, which are important for red blood cell formation and bone health.

Olive Oil (2 tablespoons):

   - Calories: 120

   - Fat: 14g

   - Carbohydrates: 0g

   - Protein: 0g

Benefits:

   - High in monounsaturated fats that support heart health.

   - Contains antioxidants like vitamin E that protect cells from damage.

   - Adds flavor and aids in cooking.

Garlic (2 cloves, minced):

   - Calories: 4

   - Fat: 0g

   - Carbohydrates: 1g

   - Protein: 0.2g

Benefits:

   - Contains allicin, which may have antimicrobial and immune-boosting properties.

   - Supports cardiovascular health and may help lower blood pressure.

   - Adds a pungent flavor and aroma to the dish.

Lemon (1, sliced):

   - Calories: 17

   - Fat: 0g

   - Carbohydrates: 5g

   - Protein: 0g

Benefits:

   - High in vitamin C, which supports immune function and skin health.

   - Adds a tangy flavor that complements the mackerel.

   - Contains antioxidants that help reduce oxidative stress.

Fresh Parsley (1 tablespoon, chopped):

   - Calories: 5

   - Fat: 0.1g

   - Carbohydrates: 1g

   - Protein: 0.5g

Benefits:

   - Rich in vitamins A, C, and K.

   - Contains antioxidants that may reduce inflammation.

   - Adds a fresh, herbal flavor to the dish.

Dried Oregano (1 teaspoon):

   - Calories: 5

   - Fat: 0.2g

   - Carbohydrates: 1g

   - Protein: 0.2g

Benefits:

   - Contains antioxidants and antimicrobial properties.

   - Supports digestive health and may help reduce inflammation.

   - Adds a robust, earthy flavor to the dish.

Salt and Black Pepper (to taste):

   - Salt: High in sodium, no calories.

   - Black Pepper**: Minimal calories and contains antioxidants.

Benefits:

   - Salt: Enhances the flavor of the dish but should be used in moderation to manage sodium intake.

   - Black Pepper: Adds a spicy kick and may aid in digestion and nutrient absorption.

This recipe for mackerel fillets combines a rich source of omega-3 fatty acids with healthy fats from olive oil. Garlic and lemon add flavor and nutritional benefits, including antioxidants and vitamin C. Fresh parsley and oregano enhance the dish with additional vitamins and antioxidants. Overall, this dish is nutritious, offering heart-healthy fats, high-quality protein, and a variety of beneficial compounds.