Mackerel with Tomato Sauce
Mackerel with Tomato Sauce is a classic Portuguese dish, often called 'Sardinha com Molho de Tomate' or 'Mackerel in Tomato Sauce,' featuring fresh mackerel fillets simmered in a rich, aromatic sauce made from tomatoes, onions, garlic, and herbs like parsley and bay leaf. It's a staple in coastal regions, reflecting Portugal's strong maritime heritage and love for simple, flavorful seafood preparations.
🍽️ Nutrition at a glance
This dish is high in protein and healthy fats, particularly omega-3 fatty acids from the mackerel, while being low in carbohydrates. A typical serving provides around 300-400 calories, along with key nutrients like vitamin D, B vitamins, selenium, and lycopene from the tomatoes.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 28 g |
| Carbs | 8 g |
| Fat | 20 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 650 mg |
| Vitamin D | 10 mcg |
| Vitamin B12 | 8 mcg |
| Selenium | 50 mcg |
| Phosphorus | 300 mg |
| Potassium | 550 mg |
| Omega-3 (EPA+DHA) | 1.5 g |
| Vitamin A | 150 mcg RAE |
| Iron | 2 mg |
Per 1 fillet with sauce (approx. 200 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it embodies Portugal's 'mar e terra' (sea and land) cuisine, where affordable, abundant fish is transformed into hearty meals, often served with crusty bread or boiled potatoes. Nutritionally, the combination of mackerel's omega-3s and tomato's lycopene creates a powerful anti-inflammatory and heart-healthy pairing.
