5 from 3 votes
Easy Grilled Mackerel Fillets (Air-fryer Adaptable)
This grilled mackerel fillet with Asian spices is a quick, easy, healthy and flavorful fish recipe to make for busy weeknight dinners.
Prep Time
5 mins
Cook Time
10 mins
Marinating Time
15 mins
Total Time
30 mins
Servings:
2
people
Calories:
799 kcal
Course:
Main Course
Cuisine:
Asian
Ingredients
- 2 mackerel about 12 oz/340g, fillets
- 1 tablespoon sake or rice wine
For the Marinade
- 1 tablespoon ginger finely minced
- 2 teaspoons garlic finely minced
- 1/4 teaspoon five-spice powder
- 1/8 - 1/4 teaspoon red pepper flakes (optional, to taste)
- 1/8 teaspoon turmeric powder
- 1/4 teaspoon black pepper
- 1 tablespoon soy sauce
- 1 tablespoon neutral cooking oil generic cooking oil
- 2-3 teaspoons cilantro or parsley, chopped
Instructions
- Rub the mackerel fillets with the sake or rice wine. Set aside for about 4-5 minutes, then pat dry.
- Mix together all ingredients for the marinade except the chopped cilantro. Rub the marinade over the fillets and set aside at room temperature for about 10-15 minutes.
- While marinating the fish, preheat your grill pan (or outdoor grill) over medium heat. Once it is hot, oil the grates.
- Shake off excess aromatics on the mackerel and then cook on the grill until just cooked through, about 3 minutes each side. Adjust cooking time as needed and avoid overcooking the fish.
- Sprinkle chopped cilantro over the flesh side of the mackerel fillets. Remove from the grill and serve right away.
Cup of Yum
Notes
- To serve: serve the fish with a wedge of lime or lemon on the side. It goes great with steamed rice.
- Air-fryer suggestion: preheat your air-fryer and cook the mackerel fillets at 180°C (350°F) until just cooked through. It may take 5-6 minutes, but exact cooking time will depend on your air-fryer and the size/thickness of the mackerel fillets.
Nutrition Information
Calories
799kcal
(40%)
Carbohydrates
3g
(1%)
Protein
92g
(184%)
Fat
43g
(66%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
11g
(65%)
Monounsaturated Fat
16g
(80%)
Trans Fat
1g
(50%)
Cholesterol
212mg
(71%)
Sodium
897mg
(37%)
Potassium
1896mg
(40%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
400IU
(8%)
Vitamin C
10mg
(11%)
Calcium
118mg
(12%)
Iron
6mg
(33%)
Nutrition Facts
Serving: 2 people
Amount Per Serving
Calories 799
% Daily Value*
| Calories | 799kcal | 40% |
| Carbohydrates | 3g | 1% |
| Protein | 92g | 184% |
| Fat | 43g | 66% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 11g | 65% |
| Monounsaturated Fat | 16g | 80% |
| Trans Fat | 1g | 50% |
| Cholesterol | 212mg | 71% |
| Sodium | 897mg | 37% |
| Potassium | 1896mg | 40% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 400IU | 8% |
| Vitamin C | 10mg | 11% |
| Calcium | 118mg | 12% |
| Iron | 6mg | 33% |
* Percent Daily Values are based on a 2,000 calorie diet.