Mackerel is not only packed with flavour but also has high levels of omega-3 essential fatty acids. Research suggests that these healthy fats can improve endurance, aid recovery after exercise and most importantly, are vital for brain function and development. Mackerel are migratory fish and come to the UK in spring and summer so you can find it now at most fish mongers or supermarkets. It’s much cheaper than salmon and is such an easy fish to cook up quickly in a pan.
Method
1. Pat skin dry and season the fillets with salt and pepper, front and back
2. Heat a dash of ghee or olive oil in a non-stick frying pan
3. Once the pan is hot, add the mackerel skin side down. Turn down the heat to medium-high. As the fillets curl from the heat, gently apply pressure to the fillet to ensure the skin stays flat down in the pan
4. Cook for 2-4 minutes, depending on the thickness of the fillet. Once the skin is crisp and golden, turn the fillet over and remove pan from heat. Leave the mackerel in the pan to cook through in the residual heat for a minute and then serve with a chunk of lemon
Pair your mackerel with whatever you’d like. I’ve paired mine with a cauliflower beetroot pure and pan-fried asparagus.
Enjoy!
Amanda