Thursday, April 18, 2024
    HomeFoodHealthy International Recipe: Greek Roasted Mackerel and Tzatziki

    Healthy International Recipe: Greek Roasted Mackerel and Tzatziki

    Roasted Mackerel and TzatzikiWith all its coastal regions, fish holds a central place in traditional Greek food. Fresh, whole fish is easy to find, and simple, quality ingredients help make a simple piece of fish into something special.  Mackerel are the perfect fish for healthy eating. High in healthy omega-3 fatty acids, and full of protein, mackerel provide many of the health benefits of salmon for a much lower price. Fish lends itself to a healthy meal, and roasting the fish in the oven keeps the fat content low and the fish moist. Tzatziki, the classic Greek dip made of yogurt, cucumbers, and dill makes the ideal compliment to the lemony fish, adding a welcomed creamy counterpoint.  Keeping the Tzatziki ingredients low-fat makes the dish lighter. Serve the mackerel and tzatziki with roasted potatoes or crusty bread to soak up all the flavors.

    This dish serves four.

    Roasted Mackerel


    • Four mackerel, whole, cleaned and dressed
    • ¼ cup extra virgin olive oil
    • Kosher salt and black pepper
    • 2 lemons, sliced
    • 1 bunch fresh dill


    • Preheat your oven to 425 degrees.
    • Make three diagonal incisions alone each side of the fish, making sure to not cut through the center of the fish.
    • Rub the fish amply with salt and pepper, working it into all the grooves and cavities.
    • Rub the fish with olive oil, and arrange on a baking sheet.
    • Fill each fish cavity with a few lemon slices and a sprig of dill.
    • Roast in the oven for 12-15 minutes, until a knife inserted into the thickest part of the fish comes out warm.
    • Allow the fish to rest for 5 minutes, then drizzle with olive oil, sprinkle with salt, and serve with extra lemon wedges.



    • 1 pint low-fat or fat-free Greek yogurt
    • ½ cup low-fat sour cream
    • 1 hothouse cucumber, diced
    • Juice from 1 lemon
    • 2 tablespoons fresh dill, minced
    • 2 cloves garlic, minced
    • Kosher salt and black pepper to taste


    • Combine all ingredients in a large bowl and stir to combine. Allow to set for an hour in the fridge, then serve cold or at room temperature.



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