There’s something inherently comforting about a meal that celebrates simplicity while delivering extraordinary flavour. Pan-fried mackerel, when done right, is a masterpiece, combining the fresh essence of the sea with the satisfying richness of perfectly crisped skin. Paired with the vibrant green crunch of broccoli, the sharpness of sliced scallions, and the zest of a lemon slice, this dish transforms the humble mackerel fillet into a plate of pure flavours.
Mackerel, known for its bold flavour and tender texture, benefits immensely from an hour-long marinade. This crucial step allows the fish to absorb a medley of seasonings, enhancing its natural oiliness without overwhelming its character. Whether the marinade leans towards zesty citrus, a hint of garlic, or a subtle umami depth, it sets the stage for the pan-frying process to bring out the best in this fish.
The beauty of pan-frying lies in its ability to create a contrast in textures. The high heat sears the mackerel, crisping the skin into a golden shell that crackles with every bite. Beneath this layer lies the succulent, flaky flesh that is the hallmark of perfectly cooked mackerel. The aroma as it sizzles in the pan is enough to awaken anyone’s appetite, a tantalising preview of what’s to come.
To balance the richness of the fish, the dish is accompanied by lightly steamed broccoli. Its natural sweetness and firm texture provide the perfect counterpoint, offering a nutritious and vibrant side that doesn’t steal the spotlight. The sliced scallions, with their crisp bite and oniony zest, add another dimension, subtly complementing the fish’s bold flavour.
Finally, a simple lemon slice serves as the finishing touch, its tangy juice brightening the dish in an instant. A quick squeeze over the mackerel just before eating cuts through the richness and ties all the elements together in perfect harmony.
Pan-fried mackerel served with broccoli, scallions, and lemon is more than a meal—it’s a celebration of fresh, uncomplicated ingredients elevated to their full potential. Whether enjoyed as a quick weeknight dinner or a weekend indulgence, it’s a dish that lingers in your memory long after the last bite.
Pan Fried Mackerel
This pan-fried mackerel dish highlights the natural richness of the fish, perfectly complemented by the crunch of broccoli and the zest of lemon. The hour-long marinade infuses the fish with subtle flavours, while the quick cooking method ensures a crispy, golden finish. Balanced, nutritious, and delicious, this recipe serves as a perfect meal for two.
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Servings: 1 People
Calories: 1937kcal
Ingredients
For the marinade:
- 2 large mackerel fillets
- 2 tbsp olive oil
- 1 tbsp soy sauce
- 1 tbsp lemon juice
- 1 clove garlic minced
- 1 tsp ginger grated
- salt to taste
- pepper to taste
For the dish:
- 1 head broccoli cut into florets
- 2 medium scallions thinly sliced
- 1 medium lemon slices
- 1 tbsp vegetable oil for frying
Instructions
- Coat the mackerel fillets with the marinade, ensuring both sides are covered. Cover and refrigerate for 1 hour.2 large mackerel fillets
- While the fish marinates, steam the broccoli florets until tender-crisp, about 4-5 minutes. See below.1 head broccoli
- Add about 1 cm (0.5 inches) of water to a pan and bring it to a simmer. Add the broccoli florets directly into the pan. Cover with a lid and allow the steam to cook the broccoli for 3-4 minutes. Check frequently to prevent overcooking. Once tender-crisp, drain the water.
- Set aside and keep warm.
- Heat a tablespoon of vegetable oil in a large, non-stick pan over medium-high heat. Remove the mackerel from the marinade, allowing excess to drip off, and place the fillets skin-side down in the pan. Fry for 3-4 minutes until the skin is golden and crisp. Flip the fillets carefully and cook for another 2-3 minutes until the fish is cooked through and flakes easily.1 tbsp vegetable oil
- Arrange the broccoli florets on plates, add the mackerel fillets, and garnish with sliced scallions. Serve with lemon slices on the side for squeezing over the fish.2 medium scallions, 1 medium lemon
Notes
Nutrition
Calories: 1937kcal | Carbohydrates: 56g | Protein: 202g | Fat: 102g | Saturated Fat: 25g | Polyunsaturated Fat: 21g | Monounsaturated Fat: 44g | Cholesterol: 423mg | Sodium: 1989mg | Potassium: 5881mg | Fiber: 20g | Sugar: 14g | Vitamin A: 4670IU | Vitamin C: 630mg | Calcium: 553mg | Iron: 17mg