If you’re looking to eat more heart-healthy fish but aren’t into the mild, flaky white varieties, Pan-Seared Mackerel might just be your new go-to. It’s rich, flavorful, and packed with Omega-3s—and when cooked right, it’s crispy, delicious, and far from overly fishy. This easy recipe brings out the best in oily fish with just a little salt and a hot pan.
Why You’ll Love Pan-Seared Mackerel
- Nutrient-dense and affordable – Small oily fish like mackerel are rich in Omega-3s and B vitamins, and they’re usually much cheaper than more popular fillets.
- Crispy, golden skin – Pan-frying brings out a crisp texture and rich, toasty flavor without needing much oil or seasoning.
- Low effort, high reward – This recipe uses just a few simple steps to bring out deep flavor without any fancy sauces or complicated prep.
- Hard to overcook – Unlike delicate white fish, mackerel holds up beautifully to high heat.
What Type of Mackerel Should I Use?
Stick with Atlantic mackerel or chub mackerel—small varieties that are lower in mercury and perfect for pan-frying. Avoid large species like king mackerel or Spanish mackerel, which have higher mercury levels.
Ingredients
- 2 fresh mackerel fillets (1 whole fish, split in half; head on or off is your choice)
- Salt, to taste
- Neutral oil for frying (such as canola, sunflower, or vegetable oil)
Optional for serving:
- Steamed white rice
- Roasted seaweed (nori)
- Fresh shiso (perilla) leaves
- Lemon wedges or soy sauce
Step-by-Step Instructions
1. Clean and Prep the Fish
Start by rinsing your mackerel fillets and removing the black membrane inside the belly cavity. This step is key—leaving the membrane on can give the fish a bitter or overly fishy flavor.
2. Pat Dry and Salt
Dry the fish thoroughly with paper towels. Sprinkle both sides evenly with salt, then let the fillets rest at room temperature for 20 minutes. This helps firm up the flesh and draws out excess moisture.
3. Preheat the Pan
Place a heavy skillet (cast iron is perfect) over medium-high heat. You’ll know the pan is ready when water droplets sizzle and dance across the surface. Once the pan is dry again, add a thin layer of oil.
4. Pan-Fry
Place the fillets skin-side down in the hot oil. Let them cook undisturbed for about 3 minutes, or until the skin is golden and crisp. Flip carefully and cook the other side for another 2–3 minutes.
Tip: If your fish is too large for the pan, either remove the head or cut each fillet in half crosswise so they fit more comfortably.
5. Serve Immediately
Transfer the fillets to a plate and enjoy right away while the skin is still crispy.
Serving Suggestions
While this dish is incredibly simple, it pairs beautifully with a variety of sides:
- Traditional: Serve over warm rice with sheets of roasted seaweed and a few fresh shiso leaves—a Japanese herb with a bold, aromatic flavor that balances the richness of the fish.
- Korean-style: Enjoy alongside a bowl of kimchi stew (soondubu) or miso soup.
- Simple Western-style: Pair with lemon wedges, a light salad, or a spoonful of rice pilaf.
Why This Recipe Works
- Pan-frying is forgiving – You don’t need to marinate or cover up the flavor of mackerel. A hot pan and some salt is enough.
- It tames the fishy edge – Frying helps mellow strong flavors while adding delicious crispy texture.
- Perfect for weeknight dinners – Just 20 minutes of prep and a few minutes on the stove gets you a deeply satisfying meal.
Final Thoughts
If you’ve been unsure about oily fish, this Pan-Seared Mackerel recipe might just change your mind. It’s bold, simple, and nourishing—exactly what home cooking should be. Whether you serve it with pickled mustard greens, rice and seaweed, or next to a fresh green salad, you’ll come back to this recipe again and again.
Pan-Seared Mackerel
If you’re looking to eat more heart-healthy fish but aren’t into the mild, flaky white varieties, Pan-Seared Mackerel might just be your new go-to.
Ingredients
- 12 ounces mackerel fillets
- 1 teaspoon salt
- 1 tablespoon neutral oil
Instructions
- Start with two mackerel fillets (one whole fish split in half, head on or off—your choice). Remove the black membrane from inside the belly and give the fish a good rinse.
- That membrane can have a bitter, fishy flavor, so it’s worth removing.
- Pat the fillets dry with a paper towel. Sprinkle salt evenly on both sides and let them marinate at room temperature for 20 minutes.
- Heat your pan over medium-high. You’ll know it’s ready when a few drops of water sizzle and dance on the surface.
- Once the pan is dry again, add the oil and lay the fillets in skin side down. Cook for about 3 minutes per side until nicely golden and crisp. Serve hot.
Notes
- If your fish is too large for the pan, go ahead and remove the head or slice the fillets in half crosswise so they’ll fit more easily.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 254Total Fat 19gSaturated Fat 4gTrans Fat 0gUnsaturated Fat 13gCholesterol 64mgSodium 599mgCarbohydrates 0gFiber 0gSugar 0gProtein 20g
Easy Shrimp Recipes.com, occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although allchickenrecipes.com attempts to provide accurate nutritional information, these figures are only estimates.
