Pan-Seared Mackerel with Lemon Herb Sauce

Name: Pan-Seared Mackerel with Lemon Herb Sauce
Total time: 20 min
Yield: 1 serving
Ingredients: 1 whole mackerel fillet (about 150g); 1 tbsp olive oil; Salt and black pepper to taste; 1 garlic clove, minced; 1 tbsp fresh parsley, chopped; 1 tbsp fresh lemon juice; 1 tsp lemon zest; 1 tsp capers (optional); 1/2 tbsp butter

Prev List Next

AI-generated image

20 minTotal time

EasyDifficulty

320kcal / serving

Ingredients

For 1 serving

servings

Ingredient substitutions

Mackerel fillet A similarly sized salmon fillet; adjust cooking time to its thickness.
Fresh parsley An equal amount of fresh dill.
Butter An equal amount of olive oil for a dairy-free sauce.
Capers Finely chopped green olives in a similar amount.

Nutrition per serving

Estimated values for 1 serving, 320 kcal

Protein27 g

Carbohydrates3 g

Fat22 g

Fiber 1 g · Sugar 1 g · Sodium 550 mg

PDF Find nearby

A simple yet flavorful pan-seared mackerel dish topped with a fresh lemon herb sauce that enhances the rich taste of the fish. Perfect for a quick and healthy main course.

Main Dish

Steps

Pat the mackerel fillet dry and season both sides with salt and black pepper.
Heat olive oil in a non-stick skillet over medium-high heat.
Place the mackerel skin-side down and cook for 3-4 minutes until the skin is crispy.
Flip the fillet carefully and cook for another 2-3 minutes until the fish is cooked through.
In a small bowl, mix garlic, parsley, lemon juice, lemon zest, capers, and melted butter to create the lemon herb sauce.
Remove the fish from the skillet and plate it.
Spoon the lemon herb sauce over the cooked mackerel and serve immediately.

Tips for Pan-Seared Mackerel with Lemon Herb Sauce

Look for opaque flesh that separates into moist flakes; mackerel can turn dry if left in the pan too long.
A fish spatula makes it easier to turn the fillet without breaking it.
The sauce is best made just before serving so the parsley stays bright and fresh.