Mediterranean Mackerel Fillets

Mediterranean Mackerel Fillets

Among the top fish on the list for omega-3 content, just 3 ounces of cooked mackerel contains 1.1 grams of omega-3 fatty acids. It is also high in proteins and B vitamins. Cooked with simple fresh tomatoes, capers and olive oil, it pairs well with any side or can even become a healthy pasta or rice sauce!

In the south of Italy we get lots and lots of fresh mackerel fish, we call them “sgombri”. They are cheap, super fresh and SO nutritious. Being a quite high in fat type of fish, it cooks great on the grill. Not having an outdoor bbq here in Shanghai though, I particularly enjoy cooking it in a light tomato sauce with capers and EVO.

Want to add an extra kick? Sprinkle some breadcrumb and give it a final grill in the oven.

Ingredients (serves 2):

  • 2 mackerel fillets
  • 2 cloves of garlic, peeled
  • 2 tbsp extra virgin olive oil
  • 10 fresh cherry tomatoes
  • Fresh flat leave parsley
  • 1 tsp capers
  • salt and ground black pepper
  • 1 tbsp breadcrumb (optional)

Wash tomatoes and parsley, rinse capers and peel garlic

Rinse the mackerel fillets

In a skillet, heat up oil and garlic on medium-low, letting the garlic slowly get a golden-color. Cut tomatoes in half and add them to the skillet, let them quickly blister on medium-high heat (about 2-3 min).

Add the fish fillets, season with salt and pepper, cover with a lid and cook for 7 min, flip the fillets and cook for 5 more minutes. Add the capers and fresh parsley, cook 2 more minutes.

Now, you can go ahead and serve the mackerel or for extra crunchiness, sprinkle some breadcrumb and grill it in preheated oven at 200 for 5 min or until crispy on top!



About the author:

An Italian living in China with a strong passion for cooking! Browse my 'left-overs' session for many tasty grub!. Follow her on Twitter / Facebook.