Grilled Mackerel Recipes

November 24, 2011 | In Recipe

Mackerel is very under appreciated as many people are put off by its strong flavour – however if a fish is fresh then this is not a problem and it is much more delicate than you may imagine. Mackerel is also more able to cope with strong flavours than many other fish so it is great if you like to use herbs and spices in your cooking.

Mackerel belongs to the deep-water Scombridae family and it is also known as lacento or maccarello. It can be found in the Pacific, Atlantic and Mediterranean Ocean. All mackerel are long, slim and cylindrical but there are different varieties including Atlantic mackerel (Boston mackerel), Spanish mackerel and King mackerel (kingfish or cavalla). They are a slim fish with a cylindrical shape and it has a strong flavour.

Mackerel is an oily fish known and has all the health benefits associated with other fish rich in polyunsaturated omega 3 fats. As well as being a good source of Omega-3 fats it also contains a good amount of Omega-6 and monounsaturated fats, which are well known for their heart health benefits and are attributed to much of the benefits of the Mediterranean diet.

It is rich in protein and also contains good levels of the minerals calcium, phosphorous, potassium, selenium and magnesium, as well as vitamins such vitamins A, D and K, niacin, Vitamin B12, Vitamin C and folate.

Mackerel is particularly famous for the heart health benefits it provides. This is due to its ability to help regulate hormonal levels in the body, which results in the improved elasticity of blood vessels and capillaries. Unfortunately mackerel has gained a reputation for being high in cholesterol and is therefore avoided by many individuals who could actually benefit greatly from including it in their diet. This is because although it contains some cholesterol (which we should never forget is essential for health) it actually helps to reduce bad cholesterol (LDL) levels by reducing blood coagulation and therefore deposition of cholesterol in the arteries. It is also helpful in lowering blood pressure levels. Mackerel may also help reduce the risk of cancer by lowering cancer causing agents in the cells. If I have not convinced you already of its benefits then also consider that mackerel helps to regulate metabolism, strengthen the immune system and maintain brain function.

When buying mackerel always ensure it is firm and its eyes are still bright (fish that has been dead awhile will have more opaque eyes). Gills should be clean and the skin moist with shiny scales. Ideally, this fish should be eaten within couple of days because its skin disintegrates quickly. Although mackerel is a great addition to most individual’s diets it does contain trace amounts of methyl mercury due to the contamination in our seas. Therefore it is advisable for pregnant women to avoid eating it.

This recipe is a delicious way to enjoy mackerel. The vinaigrette can be used for any type of salad, and the method for cooking the mackerel works well for any thin oily fish fillets with skin on. It also works particularly well with butterflied sardines.

Grilled Mackerel Fillets with Warm Chickpea, Spring Onion and Bacon Salad
Serves 2

2 mackerel, filleted and pin boned

½ lemon

For the salad

100g chickpeas, soaked overnight, drained

2 rashers smoked streaky bacon

6 medium spring onions

Salt & pepper

For the vinaigrette

50ml olive oil

30ml groundnut oil

20ml white wine vinegar

30ml water

½ tsp dijon mustard

½ tbsp grain mustard

Salt & pepper

Sugar

Cover the chickpeas with cold water, bring to the boil and simmer until tender (if you need to add more water, make sure it is boiling). This may take a couple of hours. Drain and allow to cool for 15 minutes.

For the dressing, whisk all ingredients together, season with salt, pepper & sugar, place in a jar and shake well before using (this will keep in a fridge for 2 – 3 weeks).

Cut the bacon into thin strips, removing any rind. Prepare and chop the spring onions into even size pieces.

Warm a frying pan with a little oil, add the bacon and fry until they start to get crispy, then add the spring onions. Once the spring onions soften, add the chickpeas and a couple of tablespoons of the dressing to bind it all together, season to taste and allow to warm gently before putting to one side

To cook the mackerel, preheat a grill to it’s highest setting, toss the fillets with a little olive oil, salt and pepper, then place skin side up on an oven tray. Place under the grill for 3-4 minutes, or until just cooked.

Divide the chickpea salad between two plates, lay the mackerel on top and squeeze lemon juice over the fish. Serve immediately.

Recipe from Laurence, article by Suzanne

Grilled Mackerel Fillets with Warm Chickpea, Spring Onion and Bacon Salad

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