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.

Prep Time 5

Cook Time 15

Marinating 1

Total Time 1 20

Servings People

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

In a small bowl, whisk together olive oil, soy sauce, lemon juice, minced garlic, grated ginger, salt and pepper.
2 tbsp olive oil, 1 tbsp soy sauce, 1 tbsp lemon juice, 1 clove garlic, 1 tsp ginger, salt, pepper
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

- Ensure the pan is hot before adding the fish to achieve crispy skin.

- For extra flavour, reserve the marinade, boil it for 1-2 minutes, and drizzle it lightly over the fish.

- This dish pairs wonderfully with steamed rice or a light salad.

Nutrition