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Healthnotes Index:

Mackerel

Mackerel: Main Image

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Preparation, Uses, & Tips

The secret to successful mackerel cookery is to not overcook. Whichever of the following cooking methods you choose, your mackerel will be cooked when its flesh becomes opaque but still moist, and can easily be pierced with a fork. To tone down strong-tasting mackerel, marinate in a citrus or vinegar marinade for 15 to 30 minutes.

Baking

Place mackerel in a greased baking dish, or wrap in oiled foil and place on a baking sheet. Brush with melted butter or oil and season with salt and pepper, or cover with a piquant sauce. Bake in a preheated 450°F (230°C) oven until done, about 10 minutes per inch of thickness.

Broiling

Rinse mackerel fillets or steaks and pat dry with a paper towel. Coat with flour, crumbs, or cornmeal, if desired. Place fish on a rack above a baking dish, and brush with melted butter or oil. Preheat broiler and adjust oven rack so the fish is 3 to 4 inches (about 7.6 to 10cm) from the element. Broil, turning once, until fish is opaque but still moist in the center, about 3 to 10 minutes, depending on size of the fish.

Grilling

Place fillets or steaks on perforated aluminum foil, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade, and close the hood of the grill. Cook until fish is opaque and moist on the inside, about 6 to 8 minutes for fish less than 1-inch (2.5 cm) thick, and 10 to 15 minutes for fish larger than 1-inch (2.5cm) thick.

Pan frying

Coat mackerel with seasoned flour, crumbs, or cornmeal. Shake off any extra coating and fry in a small amount of hot butter or oil, turning once halfway through cooking time. Cook until opaque and moist on the inside, 4 to 8 minutes.

Poaching

Bring poaching liquid, consisting of water, broth, and herbs and spices, to a simmer. Slip in the mackerel, then cover pan and keep liquid at a simmer for about 8 minutes per inch (2.5cm) of thickness.

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The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires June 2015.



 
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