Fish is well known as brain food, and mackerel is no exception. Amongst their other talents (fighting cancers, improving mobility, promoting heart health) the high level of Omega-3 fatty acids in mackerel play a vital role in brain and nerve development. And as well as being an excellent protein source, mackerel provides a good dose of vitamins (A, B6, B12, C, D, E and K) and minerals (including calcium, iron, magnesium and selenium). The NHS recommends at least one portion of oily fish per week. So we prescribe a tender, tasty piece of mackerel.
As we've filleted and trimmed your mackerel for you, there's no prep needed. For a simple summery dish, pan fry your mackerel fillets until the skin is crispy and the thickest part of the fish is just cooked through. Serve it with thinly sliced raw beetroot and shredded fennel dressed with a lemon and caper vinaigrette. It's simple to make, but the complex sweet-sharp-earthy-oily flavours make a sophisticated combination. To give your mackerel a North African spin, pan fry until it's almost cooked through, then add a mixture of olive oil, freshly squeezed orange juice and a good dollop of hot harissa pastes. Let the liquid bubble up, then serve the fish with simple couscous, a sprinkling of toasted almonds and the harissa glaze.