Mackerel

Mackerel

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Mackerel 鯖     clickhere_blue25

Mackerel as food     clickhere_red25

Mackerel rich in Omega-3 Fatty Acids.   Benefit Detail:     clickhere_orange25

 

1.  Grilled mackerel with sweet soy glaze

Ingredients

  • 2 mackerel fillets
  • zest and juice half lime, plus extra wedges to serve
  • 1/2 tbsp extra-virgin olive oil
  • butter, for greasing
  • steamed baby bok choi, to serve

For the sauce

  • 1 tbsp soy sauce
  • half red chilli, deseeded and cut into matchsticks
  • juice half lime
  • thumb-sized piece ginger, grated
  • 1tbsp muscovado sugar (15 g)

Method
1) Score the mackerel fillets a couple of times on the skin, then lay them in a shallow dish. Sprinkle with the lime zest and juice, and leave to marinate for 5-10 mins.

2) Place all of the sauce ingredients in a small pan with a splash of water and gradually bring to a simmer. Cook for 5 mins to thicken slightly, then remove from the heat and set aside.

3) Turn the grill to its highest setting and place the mackerel on a greased baking tray, skin side up. Sprinkle the fillets with the olive oil and some sea salt, then grill for 5 mins until the flesh is opaque and cooked through.

4) Divide bok choi between plates, lay 2 mackerel fillets on top, drizzle with the sauce and serve with a wedge of lime.

 

2.  Simple Mackerel Fillets with Chilli, Garlic and Lemon

Serves 2

Ingredients

  • 2 mackerel fillets
  • 1 red chillies, finely chopped with the seeds removed
  • 2 cloves of garlic, finely chopped
  • Juice of 1 lemon
  • A good drizzle of olive oil
  • A good pinch of sea salt and cracked black pepper

Method
1)  Place the mackerel fillets on a large plate and drizzle with olive oil and a good squeeze of lemon juice.  Don’t use all the lemon juice here, as it’s nice to give the fish an extra squeeze of lemon while it cooks and then at the end to serve.

2)  Sprinkle over the chilli and garlic and gently rub into the fish on both sides, turning to coat in the lemon and olive oil.

3)  Season the fillets with sea salt and black pepper and cook on a hot, non stick griddle pan, over a high heat, for 2-3 minutes either side, depending on their size or until they are cooked through.  Halfway through the cooking time, give them another splash of lemon juice.

4)  Serve the mackerel fillets with a spicy tomato salsa or a fresh side salad for a really light and healthy lunch!

 

3.  Mackeral in honey and lemon

Makes 2 entrée servings

Ingredients

  • 226 g mackerel fillets, skin-on recommended
  • 1 tbsp extra virgin olive oil (OR canola/vegetable oil)
  • 1/4 tsp grated lemon zest
  • 1/4 tbsp lemon juice
  • 1/4 tsp honey
  • 1/2 tbsp chopped mint (OR basil/rosemary)
  • 1/2 tsp curry powder
  • 1/2 tsp minced shallot        shallot_transp25  (OR minced onion)
  • 1/4 tsp chopped garlic
  • 1/8 tsp Kosher salt and freshly ground black pepper

Method
1. Mix zest, juice, honey, mint, curry powder, shallot, garlic and 1 tablespoon (1/2) oil together in a small bowl.

2. Season the fish on both sides with salt and pepper.

3. Heat a heavy bottomed sauté pan over medium-high heat. When hot, add 1 tbsp (1/2) olive oil to coat the pan and lay the fillets in the pan, skin side down.

4. Reduce the heat to medium, spoon half the lemon mixture on top of the fillets, taking care it doesn’t drip off the fish, and cook for 4-5 minutes or until the skin is crisp and the meat is cooked.

5. Flip the fillets, spoon marinade on top and cook for another 30 seconds.

Nutrition
Calories                           246
Total Fat                          16.0 g
Saturated Fat                   3.5 g
Trans Fat                          0.0 g
Polyunsaturated Fat         3.0 g
Monounsaturated Fat       8.0 g
Cholesterol                       53 mg
Sodium                             219 mg
Carbohydrates                  2 g
Fiber                                 0 g
Sugars                              1 g
Protein                              23 g

Herb Substitution Chart       clickhere_red25

 

Mackeral in honey and lemon

 

4.  Pan Fried Mackerel Recipe

Ingredients

  • 1 Plate-sized Mackerels
  • Extra Virgin Olive Oil
  • sea salt
  • freshly Ground black Pepper
  • 2 Cloves Garlic finely chopped
  • 1/2 tablespoon Italian Parsley chopped
  • 1/2 teaspoon Smoked Paprika
  • red wine vinegar

Method
1.  Fillet the mackerels and remove the pin bones.
2.  Heat a little extra virgin olive oil in a pan until hot and almost smoking.
3.  Season the fillets with salt and pepper and place skin side down in the pan.
4.  Cook about 4 minutes on the first side, turn and cook a further minute on the second side.
5.  Remove to a plate.
6.  Add a splash of fresh oil to the pan.
7.  Add the garlic, parsley, salt, pepper, paprika and red wine vinegar and toss together for 30 seconds.
8.  To serve, pour the sauce straight over the fish and serve. 

 

Pan Fried Mackerel

 

5.  Mackerel Sashimi Made From Whole Fish

 

6.  How To Fillet A Mackerel.  And Cook It In Real Time.  Mackerel.

 

I take one fresh Mackerel, fillet it, then bone it completely, showing the whole process.  It is then Pan Fried to perfection and served with a homemade, roasted, pickled, beetroot salad, a winning combination, elevating the humble mackerel to super star status.