A Delicious Way to Eat Mackerel

When a funny pun turns into a social media frenzy, the only thing one can do is make fish.

I posted on social media this week about the great benefits of eating fish (using a funny pun) and here’s what happened. I was asked if I have a mackerel recipe to share. And you know what? I do!

(Check out the original post here.)

Mackerel is underrated and often overlooked… not to mention difficult to find. I adore mackerel, not just because it’s a tasty white fish, but also because it contains very high levels of Omega 3 fatty acids. 

It contains about 5.5 grams of Omega 3 per 100 grams which is a hefty amount of this special type of ‘good fat’. 

Omega 3 fats comes in 3 forms; DHA, ALA and EPA. ALA is found in plants and is responsible for the good fats found in nuts and seeds. DHA and EPA are found in oily fish… and mackerel is abundant in both.

That’s probably one reason my family used this tasty recipe…

Yep, when I was a young girl, my grandmother and my mum would make mackerel for me. I know, not a lot of children like fish, but, this recipe was an all-time favourite of mine… and still is. 

Because it’s so delicious. 

Tip: You can be like my mum and use fresh or tinned tuna in place of the mackerel steaks. 

Ingredients

2-3 tbsp. extra virgin olive oil

1 tsp. chopped garlic

4 tbsp. chopped Italian parsley

2 mackerel steaks (about 200g each)

1 tbsp. washed capers

1 tsp. chopped birdseye chilli

1 x 700g bottles of tomato passata

Salt and pepper to taste

Method

• Heat 2 tbsp. olive oil in a heavy based pan and when hot, fry the mackerel steaks until browned on each side and set aside.

• Add 1 tbsp. olive oil to the pan and reduce heat to very low and then add the chopped garlic and chilli and fry for 2-3 minutes but do not brown.

• Add the tomato passata and let simmer for 10 minutes and then add the mackerel steaks and capers and let simmer for a further 20 minutes, until the fish is cooked but not dry. 

• Add extra passata or water if the sauce becomes too thick.*

• Add ½ of the chopped parsley and turn off the heat and stir through and with the remaining parsley I recommend sprinkling it over the top when serving.

 
*You can also use this sauce over spaghetti or serve with rice or crispy bread.

(the photo above shows tuna steaks)

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