Season the mackerels with plenty of coarse salt and let them rest for one hour. Cut off the head of the mackerels. Place a pan with water on the stove and add the crushed garlics, the oregano (sticks and leaves) and drizzle with olive oil. Bring to the boil and then add the fish; let it cook for 15 m.Salt the fish and leave it overnight
Contributor: Idalécio Ponte, 68
Place: Fuseta, Portugal
Personal Background:
He is a fisherman
Recipe’s Personal Background
How did you learn this recipe?
Idalecio learned this recipe from a neighbour, a fisherman.
Is there some memory/historical event connected to this recipe?
His neighbour used to invite him to lunch and he often made this dish.
Personal reference to tradition transmitted by relatives (preparing together, sharing, eating together etc.)?
His neighbour used to invite him to lunch and he often made this dish.
Mediterranean Background
Any tradition this receipe is connected to? If yes, which one? Can you describe it?
Mackerel is one of the most abundant fishes in our coast. It always was considered as a fish with low commercial value, in addition known as “the fish of the poor”. However, in recent times, mackerel has been gaining fame and atention as a fish of high nutritional value and, unlike sardine, a currently threatened resource, mackerel stocks don’t show this kind of problems.
Any Festivity this recipe is connected to? If yes, which one? Can you describe it?
No
Is your recipe connected to the territory you live in? Is it strictly linked to the specificity of the agricultural environment?
Mackerel is very abundant throughout the Portuguese coast.
Season (season this food is linked to)
This recipe is connected with spring and summer as these times of the year are the strong seasons for mackerel.
Ingredient
Nutritional Importance
Health Benefits
Mackerel
Most of its fat is unsaturated, exhibiting an important fraction of omega-3 fatty acids and a very low content in cholesterol. It has a high content in vitamins (B complex and D) and minerals (potassium, phosphorus).
It is a cardio-protective food due to its omega-3 composition, decreasing blood platelets activity, thus preventing blood clots which can lead to strokes or heart attacks; it also reduces triglyceride levels. It contains high levels of iron, being essential for the transportation of oxygen and the formation of red cells in the blood, thus preventing anaemia. Its selenium composition gives it anti-oxidant properties. Phosphorous and magnesium are important minerals for the healthy bones and teeth, contributing to the proper functioning of the immune system.
Oregano (Origanum vulgare)
Good source of fibre, vitamin A, vitamin K, folic acid, calcium, iron and magnesium. This plant is considered one of herbs with the highest anti-oxidant power, due to thymol, coumaric acid and rosmarinic acid.
This anti-oxidant power results in anti- inflammatory effects. It shows proven anti- microbial and anti-fungal properties. In traditional medicine, it is a reference for the treatment of menstrual cramps, flatulence and influenza.
Garlic
Great source of vitamin C, vitamin B6 and manganese.It also contains considerable levels of minerals such as calcium, phosphorus and selenium.
Its properties are enhanced if eaten raw.
Evidence suggests that the ingestion of garlic reduces the risk of cancer, specifically prostate, oesophagus, colorectal and ovaries. It shows antibacterial and antiviral
properties, yet revealing interesting moderate effects in the reduction of blood pressure, cholesterol and triglycerides.
Olive oil
Source of mono-unsaturated fat. It contains vitamins E and K.
The main fatty acid of olive oil, oleic acid, is more resistant to oxidation than polyunsaturated oils, reducing total and LDL cholesterol (“bad” cholesterol), while increasing the HDL fraction (“good” cholesterol). The phenolic compound of olive oil has anti-inflammatory properties which softens cell membranes while turning them more resistant to the action of free radicals. This protective effect of olive oil also extends to the decrease of arterial blood pressure, to the strengthening of the immune system and to the prevention of certain types of cancers.
Laurel (Laurus nobilis)
Energetic value virtually non-existent. It has a minor nutritional value since its intake and consume is very low. (1 leaf is enough to season 4 dishes).
It improves the taste of food and is extremely useful as a substitute for salt, indirectly contributing to the prevention of some diseases caused by its overuse, such as hypertension.
Additional information
Is it suggested to eat this meal if you suffer from some disease? If yes, for which one?
No
What is the primary base with which your food is prepared? Is this a derivative of oil or another base?
_
What nutrition related illnesses or deficiencies are common in your area? Are there holistic or nutrition based remedies connected to these aliments?
