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Mackerel fillets in EVO oil, the ideal ally in everyday diet and cooking

The beneficial properties of mackerel fillets in oil are many and sometimes unknown. But, with nutritional values ​​to rival, mackerel in oil turns out to be, to our advantage, an excellent ingredient to be included in the daily diet. Let’s see it together!

The mackerel fish or more commonly known as mackerel, is a blue fish that finds our Mediterranean Sea as its ideal habitat and for this reason it appears to be, for us Italians, an easily available food.

As previously mentioned, the properties of this blue fish are so good that it is a consumable product in every diet, even several times a week.
Starting from its nutritional values, mackerel provides 170 kcal per 100g of product; essential calories for our body as they are made up of easily digestible proteins and “good” fats, called Omega3 which fall into the category of unsaturated fats such as our extra virgin olive oil.
Also of note is vitamin D, which we find in large quantities in mackerel fillets in oil and which is precious for the bones.

In summary, to the question “Is mackerel good for you?”, We loudly answer yes and moreover, we tell you more about the type of mackerel we like best: mackerel fillets in extra virgin olive oil.

Fillets of Mackerel in oil, when green gold helps (also) conservation

The most common and well-known are the classics in glass jars or aluminum tins and can be found both in oil, evo or not, but also natural. You should know, however, that the preservation of the olive oil in extra virgin olive oil is to be preferred, as even in oil the mackerel maintains similar nutritional values ​​to its brother preserved “naturally” and manages to preserve its true scent of the sea.

Few more calories for much more taste and well-being; this is the proportion to look at when you are undecided about which ones to choose at the supermarket.

For us at Frantoio Bonamini, quality is important, not only when it comes to extra virgin olive oil but also when the opportunity arises to choose the best products to offer our customers.
This is how our compact and firm mackerel fillets are selected, processed fresh in the fishing areas according to tradition and stored in elegant glass jars together with our extra virgin olive oil.

Thanks to their quality and their unmistakable, tasty and intense flavor, Bonamini mackerel fillets in oil are ready to use; easy to use and store, just a twist of the cap and tac you will have the perfect ally in the kitchen and on the table every day. To be enjoyed alone or as an accompaniment to fresh seasonal dishes, Bonamini’s mackerel fillets in extra virgin olive oil are able to conquer even the most demanding palates and to give that explosion of taste that never hurts.

Frantoio Bonamini and recipes with mackerel fillets in oil: a love story

filetti di sgombro
Appetizers, first courses and main courses… with this ingredient it is easy to create healthy, colorful, tasty dishes and above all able to satisfy everyone, young and old.

Here at Frantoio Bonamini, on our family summer Sundays, a recipe with mackerel in oil is never missing and today with this blog article we have decided to share some of our recipes with you.
After these 3 ideas, the mackerel fillets in oil will be the first, in your pantry and on your table!

>Mezze Penne with pitted olives, mackerel fillets in oil and dried cherry tomatoes

Ingredients for 4 people:
• 2 jars of Bonamini mackerel in oil
• 350 g of Bonamini Mezze Penne
• 1 jar of Bonamini sundried tomatoes
• 2 tablespoons of Bonamini pitted black olives
Or De Noires Bonamini extra virgin olive oil
• oregano, garlic and salt to taste

1. Bring plenty of hot salted water to a boil.
2. Add the pasta and while cooking, prepare all the other ingredients separately and in small pieces (mackerel fillets in oil, pitted olives and Bonamini dried tomatoes)
3. Once cooked, drain the pasta, setting aside a little cooking water and season by simply mixing all the previously prepared ingredients.
4. Serve with a drizzle of Or De Noires Bonamini extra virgin olive oil, a sprinkling of garlic and oregano.

>Rye bread croutons with mackerel, goat ricotta and pickled vegetables in oil

Ingredients for 4 people:
• 4 slices of rye bread
• 2 jars of Bonamini mackerel in oil
• 200 gr of goat ricotta
• 1 jar of Bonamini pickled vegetables in oil
• 20 gr of pine nuts
Bonamini lemon flavored extra virgin olive oil
• pepper as needed

1. Cut and toast the slices of rye bread in half and lightly toast the pine nuts in a nearby pan.
2. Prepare all the other ingredients separately (mackerel fillets, goat ricotta and Bonamini pickled vegetables in oil)
3. Once the slices of bread have become crispy, spread the ricotta on top of them sprinkling with pine nuts, add a mix of pickled vegetables in oil and then the previously drained mackerel.
4. Repeat this step for the other pieces of bread as well and serve with a drizzle of Bonamini lemon flavored extra virgin olive oil.

>Mackerel fillets in oil with champignon mushrooms and walnuts

Ingredients for 4 people:
• 1 jar of Bonamini mushrooms in oil
• 2 jars of Bonamini mackerel in oil
• 80 grams of walnuts
• 3 tablespoons of Veneto Valpolicella PDO Bonamini extra virgin olive oil
• 1 shallot
• Salt and pepper to taste

1. Chop the shallot, place it in a deep plate with 3 tablespoons of Bonamini Veneto Valpolicella PDO extra virgin olive oil, salt and pepper to taste and a little chopped chilli pepper to taste.
2. Add the Bonamini mackerel fillets in oil and leave to marinate for half an hour.
3. Meanwhile, cut the champignon mushrooms in Bonamini oil, add them to the chopped walnut kernels and season with salt.
4. On a separate plate, place the flavored blue fish, seasoned with champignon mushrooms and walnuts, sprinkle with a drizzle of extra virgin olive oil from the marinade and serve fresh.

So, did we make you want to bring to the table dishes with tasty mackerel fillets in oil? We really hope so, also because with the right ingredients at the start, the road to true Italian taste is all downhill. Enjoy your meal!

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