0 from 9 votes
Mackerel Recipe (Easy Pan-Fry Method)
We have been eating this healthy and easy mackerel recipe whenever fresh mackerel is available. We think it's the best way to cook oily fish.
Prep Time
30 mins
Cook Time
30 mins
Total Time
35 mins
Servings: 4
Calories: 165 kcal
Cuisine:
International
Ingredients
- 12 ounces mackerel fillets
- 1 teaspoon salt
- 1 tablespoon neutral oil
Instructions
- Start with two mackerel fillets (1 fish split in half, with head still on or not). Remove the black membrane on the inside of the belly, and rinse the fish. This membrane has a fishy taste and can be bitter.
- Pat the fillets thoroughly dry. Sprinkle the salt evenly on both sides of each one. Marinate for 20 minutes at room temperature.
- Preheat your pan over medium-high heat until a few drops of water tossed onto the hot surface bead and dance around the pan. When the pan is completely dry again, add the oil and the fillets skin side down. Cook for about 3 minutes per side. Serve!
Cup of Yum
Notes
- Note: If the fish is too big for your pan, you can remove the head or cut the fillets in half crosswise so that the pan will accommodate them.
- Note: If the fish is too big for your pan, you can remove the head or cut the fillets in half crosswise so that the pan will accommodate them.
Nutrition Information
Calories
165kcal
(8%)
Protein
17g
(34%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
4g
Trans Fat
0.01g
Cholesterol
40mg
(13%)
Sodium
655mg
(27%)
Potassium
345mg
(10%)
Vitamin A
53IU
(1%)
Vitamin C
2mg
(2%)
Calcium
20mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 165
% Daily Value*
| Calories | 165kcal | 8% |
| Protein | 17g | 34% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.01g | 1% |
| Cholesterol | 40mg | 13% |
| Sodium | 655mg | 27% |
| Potassium | 345mg | 7% |
| Vitamin A | 53IU | 1% |
| Vitamin C | 2mg | 2% |
| Calcium | 20mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.