Grilled Mackerel with Salt and Pepper

Grilled Mackerel (烤鲭鱼) is the simplest and most beautiful dish that you can make on a busy working day. A successful oven-grilled mackerel has crispy and smoky skin and does not stick on the tray/parchment paper.

Grilled mackerel is great paring with steamed white rice, miso soup, or any kind of vegetables salad. My family loves this simple grilled mackerel fish and will always finish the dish. Mackerel fish is a budget-friendly healthy fish compared to others like salmon and tuna.

Mackerel – The Oily and Perfect Fish

Mackerel has a bad reputation due to its strong-flavored, “fishy-tasting” and greasy surface. However, this is not the case for everyone. I like this fish very much because it is healthy and tasty when done the right way. It can be eaten either fresh or smoked. Mackerel fish is a fatty fish that is rich in Omega-3 fats, coenzymes Q10, and antioxidants substances. It is considered a nutritious fish. A high level of essential fatty acids helps to enhance endurance and shorten the duration of recovery after exercise. Coenzymes Q10 is a substance that can prevent the cancerous agents attached to human cells. Antioxidants on the other hand help to maintain beautiful skin. There is also a wide range of evidence showing mackerel fish which is rich in EPA and DHA is effective to lower the triglyceride levels.

Recipe Ingredients

The recipe calls for the key ingredients below:

• 2 pieces of Mackerel Fish -This is the main ingredient for the dish! There are two types of mackerel fish: fresh and frozen, and you can pick either one. I always buy the frozen mackerel fish from grocery store as the fresh mackerel is not easy to find in my area. There is nothing wrong buying frozen mackerel fish since the fish can be as fresh as the fresh mackerel fish from the local market. Also, frozen mackerel can be kept for a longer time, can be prepared anytime and most importantly, you do not need to visit the local market everyday just to buy the fresh mackerel.
• 2 tsp of Salt – It is important to sprinkle the mackerel with salt (both sides) for the seasoning purpose and also to extract the extra water from the fish and at the same time to reduce the unpleasant smell from the fish. Let the fish rest for 15 minutes after you put on salt, this is to ensure the fishes are seasoned properly. Don’t let it rest for too long time as this will make it become too tight and lose its texture.
• 2 tsp of Black Pepper – Piperine is the main active ingredients in black peppercorns, which is the source of black pepper’s heat characteristics. It has a unique taste and delicious. It brings a whole range of flavors to the table when applied to the right dishes.
• 1 tbsp of Cooking Oil – You can choose olive oil, corn or sunflower oil depending on your preferences. Oil the fish to prevent it from sticking to the grill/tray/parchment paper. It also helps to conduct heat from the burners through the fish.

Tips to Make Delicious Grilled Mackerel

It is important to keep the fish from sticking to the tray when you grilled it. What can you do to avoid the fish from sticking to the tray? The best technique to avoid fish sticking to the tray is to put a piece of parchment paper on the tray and spread a layer of oil onto it instead of just coating the fish with oil before cooking. This helps to ensure a perfect non-damaged skin after it is done grilling.

How to Grilled the Mackerel Fish? (Oven Version)

1. Thaw the frozen mackerel fish.

2. Season the fish with the salt and black pepper. Spread the seasoning evenly on both sides.

3. Put the parchment paper on the baking tray and spread one layer of oil onto the parchment paper.

4. Put the fish on the parchment paper and let it rest for 15 minutes.

5. Preheat the oven to 200°C for 15 minutes.

6. Grill the fish for 20 minutes in the oven.

7. Done and serve immediately.