Simple to cook and utterly delicious, mackerel makes a fantastic meal choice if you’re trying to eat well. Not content to be a mere source of rich flavour, it’s also known for offering ‘good fat’: mackerel contain omega-3, one of the unsaturated fats. This is great because unsaturated fats can help to lower cholesterol levels when used to replace saturated fats in the diet*.
If you’re looking for healthy mackerel recipes to up your intake of omega-3 (and, of course, enjoy a tasty meal), we’re here to help. Read on for a vibrant fresh mackerel dish that’s perfect for the barbecue or grill, or skip to the end for our round-up of recipes for mackerel and other oily fish.
A barbecued fresh mackerel recipe, with samphire and lemon garlic potatoes
What better way to cook up a delicious fresh fish supper than straight on the grill? Team this recipe for mackerel fish with a steaming bowl of new potatoes and crunchy green samphire for a dish that’s bursting with flavour. If you’re trying to lower your cholesterol, use Flora ProActiv Buttery spread in the garlic dressing**. If not, regular Flora spread is a good alternative.
Ingredients for this fresh mackerel recipe
(Serves two as a main meal)
- Two pieces of whole mackerel
- 500g new potatoes
- 80g samphire
- 1 tsp olive oil
- Juice of half a lemon
For the dressing:
- Four teaspoons Flora ProActiv Buttery spread**
- Olive oil if needed
- 1 garlic clove, crushed
- Bunch of chives
- 210g mixed green salad leaves: baby spinach leaves, watercress, and lamb’s lettuce are all great options.
Barbecue mackerel recipe method
- Pre-heat the barbecue or grill. Back in the kitchen, place the potatoes in a pan of cold water and bring to the boil. Turn the heat down and simmer for 20 minutes.
- Make the dressing by mixing the crushed garlic with the Flora ProActiv Buttery spread and a little olive oil to blend. Snip the chives into the mixture with a pair of kitchen scissors.
- Next, score the mackerel fish on each side and drizzle with a little olive oil. Place directly onto the grill or use a barbecue fish basket. Most whole mackerel recipes require you to fillet the fish first, but you don’t need to get messy in this case: simply cook slowly over the heat, and the flesh of the mackerel should melt off the bone onto your plate.
- Cook for three to five minutes on each side.
- Wash the samphire and put in a steamer over the potatoes – you can do this right before you serve, as it will only need a few minutes. Once the samphire is warmed through, toss in the lemon juice and cover.
- Drain the potatoes and drizzle over the garlic dressing. Serve alongside the mackerel and add the samphire and side salad to finish.
(This mackerel recipe (with spinach side salad) provides 2401kJ/574kcal, 25.3g of fat, 5.6g of saturated fat, 57.5g of carbohydrates, 3.7g sugars, 30.9g of protein and 0.7g of salt per serving)
More recipes for mackerel and other oily fish
Looking for more recipes for mackerel and other oily fish? You’ll find plenty of tasty dishes in our recipe bank, including the below:
Mackerel and Moroccan Spices
Smoked Mackerel Pate
Baked Trout with Almonds
*Replacing saturated fats with unsaturated fats in the diet has been shown to lower blood cholesterol. High cholesterol is a risk factor in the development of coronary heart disease. There are many risk factors for coronary heart disease and it is important to take care of all of them to reduce the overall risk of it.
**Flora ProActiv contains plant sterols. A daily intake of 1.5 – 2.4g sterols can lower
cholesterol by 7 – 10% in 2 – 3 weeks as part of a healthy diet and lifestyle including plenty of fruits and vegetables. High cholesterol is a risk factor in the development of coronary heart disease. As coronary heart disease has many risk factors, more than one may need to be improved to reduce overall risk. Individual results may vary. Flora ProActiv is not intended for those who do not need to lower their cholesterol.