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Grilled mackerel with lemon and garlic

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MACKEREL Mackerel is a nutrient-dense, oily fish rich in protein, omega-3 fatty acids, vitamins, and minerals, offering significant health benefits while being low in mercury for certain species.

Health Benefits

Heart Health: Omega-3 fatty acids in mackerel help reduce inflammation, lower blood pressure, and improve cholesterol levels, supporting cardiovascular function.

Brain Function: DHA and EPA contribute to cognitive health, memory, and neurological development, while vitamin B12 supports nerve function.

Bone Health: Vitamin D, phosphorus, magnesium, and selenium in mackerel aid in maintaining bone density and strength.

Weight Management: High protein and healthy fats promote satiety, helping control appetite and support muscle maintenance.

Low Mercury Risk: Atlantic and Pacific mackerel are low in mercury, making them safer for regular consumption compared to species like king mackerel

Considerations
While mackerel is highly nutritious, some species (e.g., king and Spanish mackerel) contain higher mercury levels and should be consumed with caution

Grilled mackerel with lemon and garlic

Serves: 4

Preparation time:5 minutes

Cooking time:20 minutes

Marinating time: 20 minutes

Ingredients

8 mackerel fillets
Juice of a lemon
4 tablespoon olive oil
3 cloves garlic, crushed
Salt and pepper
Chopped parsley and lemon wedges to serve (optional)

preparation

Rinse the mackerel fillets and pat dry. Remove any stray bones with tweezers, and place the fillets in a large shallow dish.

Whisk together the lemon juice, olive oil and crushed garlic with a pinch of salt and pepper. Pour the mixture over the fish and turn the mackerel fillets to coat. Cover the dish and leave to marinate for 15-20 minutes.

Heat a ridged griddle pan over a medium-high heat. Cook the fish fillets in batches for 2-3 minutes on each side.
Cook the skin-side first, and take care when turning to ensure that the skin is released from the pan and does not stick.

Transfer the fish to a serving dish. You may want to keep the grilled mackerel warm in a low oven while you cook the remaining fillets.
Serve sprinkled with chopped parsley, and with wedges of lemon to squeeze over.

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Weights

Temperatures

Measures of non liquid ingredients

Non-liquid ingredients in volume converted into weight using the table below. For products not included, use a metric scale Weight of specific 'ingredients in grams
Ingredient	1 cup	3/4 cup	2/3 cup	1/2 cup	1/3 cup	1/4 cup	2 tablespoons
All-purpose wheat flour	120 g	90 g	80 g	60 g	40 g	30 g	15 g
All-purpose sifted wheat flour	110 g	80 g	70 g	55 g	35 g	27 g	13 g
White sugar	200 g	150 g	130 g	100 g	65 g	50 g	25 g
Powdered sugar/Icing sugar	100 g	75 g	70 g	50 g	35 g	25 g	13 g
Brown sugar normally packed	180 g	135 g	120 g	90 g	60 g	45 g	23 g
Corn flour	160 g	120 g	100 g	80 g	50 g	40 g	20 g
Cornstarch	120 g	90 g	80 g	60 g	40 g	30 g	15 g
Rice (not-cooked)	190 g	140 g	125 g	95 g	65 g	48 g	24 g
Macaroni (uncooked)	140 g	100 g	90 g	70 g	45 g	35 g	17 g
Couscous (uncooked)	180 g	135 g	120 g	90 g	60 g	45 g	22 g
Quick oatmeal (uncooked)	90 g	65 g	60 g	45 g	30 g	22 g	11 g
Table salt	300 g	230 g	200 g	150 g	100 g	75 g	40 g
Butter / Margarine	240 g	180 g	160 g	120 g	80 g	60 g	30 g
Shortening	190 g	140 g	125 g	95 g	65 g	48 g	24 g
Fruits and légumes chopped	150 g	110 g	100 g	75 g	50 g	40 g	20 g
chopped walnuts	150 g	110 g	100 g	75 g	50 g	40 g	20 g
Nuts /ground almonds	120 g	90 g	80 g	60 g	40 g	30 g	15 g
Fresh bread crumbs (not packed)	60 g	45 g	40 g	30 g	20 g	15 g	8 g
Dry bread crumbs	150 g	110 g	100 g	75 g	50 g	40 g	20 g
Parmesan grated	90 g	65 g	60 g	45 g	30 g	22 g	11 g
Chocolate chips	150 g	110 g	100 g	75 g	50 g	38 g	19 g