Whole baked mackerel looks very spectacular and appetising on the festive table
There are many ways of cooking mackerel, but among cooks and nutritionists there is an almost unanimous opinion: it is best to bake this healthy fish whole. Why you should not cut the fish into pieces when baking, writes RBC-Ukraine.
Why mackerel should be baked whole
At first glance, it may not seem as convenient as baking fillets or steaks, but it is the whole method of cooking that allows you to maximise the flavour of the fish, preserve its juiciness and beneficial properties. Why should you bake mackerel whole?
The secret of juiciness
The main reason why it is recommended to bake mackerel whole is to preserve its natural juiciness. During baking, the fish loses moisture. When mackerel is cooked whole, its skin and bones create a natural barrier that prevents the rapid evaporation of liquid. The internal fats of the fish are evenly distributed when heated, impregnating the meat from the inside and making it tender and juicy.
If, however, mackerel is baked in pieces or fillets, the surface area from which moisture evaporates is greatly increased. This means that the fish can quickly become dry and lose its rich flavour, even with the right temperature and short cooking time. This is especially true of lean fillets.
Maximum flavour
Baking mackerel whole allows you to retain the full range of its natural flavours. The internal organs of the fish, even if removed before cooking, leave their subtle but important trace, which adds depth and richness to the flavour of the finished dish. The bones also play their part, releasing collagen and other compounds when heated, making the meat more flavourful and tender.
When fillets are baked, some of these natural flavours are lost. In addition, exposed fish flesh can lose some volatile aromatic compounds when exposed to high temperatures, making the flavour less pronounced.Preservation of beneficial omega-3 fatty acids
Mackerel is a valuable source of polyunsaturated Omega-3 fatty acids, which are extremely important for cardiovascular health, brain health and have anti-inflammatory properties. During heat processing, some of these beneficial fats can be lost. Baking mackerel whole helps to minimise this loss as the skin acts as a protective barrier, keeping most of the valuable fats inside the fish.
When baking fillets or slices, the fat has a larger area to leak out, which can lead to greater losses of omega-3 fatty acids.
Easy to prepare and less hassle
Surprisingly, baking whole mackerel is often easier than disassembling it into fillets. Simply gut the fish (you can remove the head if you wish), make a few shallow incisions in the skin for better baking and even heat distribution, rub it with spices, splash it with lemon juice or oil and send it to the oven.
Cooking fillets requires some skill and time to carefully remove the bones and skin. In addition, tender fillets can stick more easily to foil or baking trays if extra care is not taken.
The aesthetic appeal of whole baked fish
Whole baked mackerel looks very spectacular and appetising on the festive table. Golden skin, aroma of spices and juicy meat inside is a real decoration of any meal. Serving a whole fish is also more convenient, everyone can take the desired portion.
