Pan-Fried Mackerel (Healthy 10 Minute Recipe)
Here is my go-to quick and easy Pan-Fried Mackerel meal that is super healthy and affordable! All you need is mackerel fillets, a little bit of salt and pepper, and some garnishes. You’ll have a healthy meal packed with umami flavor and healthy fats ready to go in less than 10 minutes. There’s nothing better than a steaming bite of pan-fried mackerel with white rice to start your day.
Pan Frying Is The Best Way To Cook Mackerel
If you never made Pan-Fried Mackerel before, you are missing out. I love to eat mine with a big bowl of rice, some grated daikon, and lemon on the side, as well as a big bowl of miso soup. This recipe is especially perfect for a weekend Japanese brunch, just like the one I made Dom for his birthday!
My Pan-Fried Mackerel was a part of my 20-minute dinner TikTok series, but I never posted the individual recipe. However due to popular demand, here is my quick Mackerel fillet recipe for one of my go-to healthy, super fast meals.
Health Benefits of Eating Mackerel
I love eating Mackerel! Mackerel has a substantial amount of Omega 3 Fatty Acids, protein, and Vitamin B12. As one of the more affordable seafood options available, it’s an easy option for those eating healthy. In Asia, it’s a super popular protein. In fact, I had to have it for breakfast during my family’s recent trip to Japan. If you have Mackerel fillets in the freezer, or if you find fresh ones at the market, i highly recommend you make this at home!
Tips for Crispy Mackerel Skin that Stay On
When you’re frying a skin-on fish fillet, the skin can get stuck on the pan and end up falling off. For an oil-rich fish like Mackerel, this can happen a lot. To prevent that, I like to cut a crisscross pattern across the skin side of the Mackerel. This breaks up the skin so it won’t come off as one piece. The extra surface area from the cuts helps the skin crisp up while pan frying, making it SUPER crispy.
Cooking Mackerel Without The Smell
If you’re making Pan-fried Mackerel, you’re going to smell it around the kitchen and in the house. I personally love the smell of grilled fish, but I don’t enjoy it lingering. Making seafood always has a strong odor, but here are some steps I take to keep the smell from staying around.
To start, I just always have the fan on and the windows slightly open. Another method is laying a piece of aluminum foil on your pan before frying. The foil prevents oil splatters that cause the lingering smell, and you can just throw it away after.
The Best Side Dishes For A Pan Fried Mackerel Meal
Pan Fried Mackerel Ingredients
- 2 piece of Mackerel Fillet
- 0.5 tsp of Salt
- 0.5 tsp of Black Pepper
- 2 tbsp of Grated Daikon
- 1 Lemon Wedge
- 1 tsp of White Pepper
- Lightly cut criss-cross cuts on the Mackerel
- Salt and Pepper on both sides
- In a pan, drizzle in oil and turn the heat up to medium-high. Add in the mackerel skin side facing down. Pan fry for 6 minutes and flip and cook for another 4 minutes
- Serve with grated daikon, 1 tsp of white pepper, and 1 lemon wedge
Pan-Fried Mackerel (Healthy 10 Minute Recipe)
By Tiffy Cooks
Equipment
Ingredients
- 2 piece Mackerel Fillet
- 0.5 tsp Salt
- 0.5 tsp Black Pepper
- 2 tbsp of Grated Daikon
- 1 Lemon Wedge
- 1 tsp White Pepper
Instructions
- Lightly cut criss-cross cuts on the Mackerel
- Salt and Pepper both sides
- In a pan, drizzle in oil and turn the heat up to medium-high. Add in the mackerel skin side facing down. Pan fry for 6 minutes and flip and cook for another 4 minutes
- Serve with grated daikon, 1 tsp of white pepper and 1 lemon wedge
Супер!!!