ingredients

The fillets of 2 mackerel portions with the skin
100 g grated Parmesan cheese
1 zucchini
1 small eggplant
1 small red pepper
2 unpeeled nectarines
2 tomatoes
2 tbsp. to s. balsamic vinegar
1 2 tbsp. to s. olive oil

Equipment

1 non-stick frying pan with lid
1 nonstick plate
1 bowl
Wooden picks

Steps

Step 1

In advance: cut the nets in large sections. Tighten the skin underneath on the plate, pepper with the mill, powder with parmesan flesh side, press to adhere. Stitch each curved section on a spike (photo). Keep in the fridge.

2nd step

Approx. 30 min before serving: seed, break up, cook pepper 5 min over very low heat in the covered frying pan with 1 tsp. oil. Cut courgette and eggplant unpeeled into large dice. Add the eggplant in the sauté pan, salt, cook 7-8 min, stir often; add zucchini, cook 5 minutes (keep crisp).

Step 3

During this time: preheat the oven to 200 ° C (item 6). Break up the nectarines. Remove the core of tomatoes, press to seed, break up. Mingle in the vinegar bowl, oil. Out of the fire, add everything in the pan, pepper to the mill, mix. 6 min before serving: bake the plate 5 min. As soon as the fish is hot, put on the salad. Dust the remaining Parmesan cheese.

tips

A "fat" fish, mackerel is very rich in omega 3 (anti-cholesterol). His skin without scales also concentrates calcium.