Crispy Garlic-Fried Mackerel Fillet
Nutritional value per serving
Calories320kcal
Carbs2gram
Fat20gram
Protein25gram
Ingredients
- Fresh mackerel fillets (skin-on) - look for shiny skin and firm flesh2 pieces
- Garlic cloves - fresh and firm3 pieces
- All-purpose flour (for light coating)2 tbsp
- Saltto taste n/a
- Black pepperto taste n/a
- Olive oil or vegetable oil (for frying) - choose a neutral oil with high smoke point3 tbsp
- Lemon wedges (optional, for serving)2 pieces
This crispy garlic-fried mackerel fillet recipe is a quick and easy way to enjoy healthy and delicious fish with minimal effort. Mackerel is rich in omega-3 fatty acids and pairs wonderfully with the savory notes of garlic. You'll need just a few common ingredients and about 20 minutes to make this dish. The total cost of ingredients is approximately $7 / €6.50 / £5.50 / ₹550. This recipe yields 2 servings and has approximately 320 calories per serving. It fits well within a pescatarian and low-carb diet and is rated easy for cooking complexity. The internal temperature for safely cooked mackerel is 63°C (145°F). Remember to follow food safety guidelines and avoid cross-contamination by using separate utensils for raw and cooked fish.
Preparation instructions
Prepare the mackerel fillets
1Pat the fresh mackerel fillets dry with paper towels to remove excess moisture; this helps achieve a crispy skin. Lightly season both sides with salt and black pepper. This step ensures the fish is flavorful.
Prepare the garlic
2Peel and finely mince the garlic cloves. Set aside. Fresh garlic adds a wonderful aroma and taste to the fish without overpowering it.
Coat the mackerel fillets with flour
3Place the flour on a plate and lightly dredge each seasoned fillet on both sides. Shake off excess flour carefully. This coating will create a crispy exterior when fried.
Heat the oil and fry the garlic
4Heat the olive oil in a large non-stick frying pan over medium heat (about 5 minutes). When hot, add minced garlic and fry for 30 seconds until fragrant but not brown. This infuses the oil and fish with garlic flavor.
Fry the mackerel fillets
5Place the mackerel fillets skin-side down in the pan. Fry for about 4-5 minutes without moving the fish, allowing the skin to become crispy and golden. Carefully flip the fillets and fry the other side for 3-4 minutes until the fish is opaque and flakes easily with a fork. Check the internal temperature; it should reach 63°C (145°F) for safe eating.
Rest and serve
6Remove the fillets from the pan and place on a plate lined with paper towels to drain excess oil. Let them rest for 2 minutes. Serve with lemon wedges for an added fresh zest. Enjoy your crispy garlic-fried mackerel fillet!
Cooking Tips
-Always use fresh mackerel with firm, shiny skin and no fishy odor for the best flavor and safety.
-To avoid cross-contamination, use separate cutting boards and utensils for raw fish and other ingredients, and wash hands thoroughly after handling raw fish.
-Do not crowd the pan when frying; cook fillets in batches if necessary to maintain oil temperature and crispiness.
-If you prefer a milder garlic flavor, you can sauté the garlic for less time or add it towards the end of frying.
-Use a cooking thermometer to ensure the internal temperature of the fish reaches 63°C (145°F), which is the recommended safe temperature for fish.
Equipment needed
- Non-stick frying pan
- Spatula
- Knife for mincing garlic
- Plate for coating flour
- Paper towels
- Cooking thermometer (optional but recommended)
Shopping List
- [ ] Fresh mackerel fillets (approx. $5): Choose fillets with shiny skin and a fresh ocean smell.
- [ ] Garlic cloves (approx. $0.50): Use fresh, firm cloves.
- [ ] All-purpose flour (approx. $0.30 for amount used): Common pantry item.
- [ ] Olive or vegetable oil (approx. $1 for amount used): Select a neutral oil with high smoke point.
- [ ] Lemon (optional, approx. $0.50): Choose bright, firm lemons for zest and juice.
Total cost approx.: $7
FAQ
How do I know when the mackerel fillet is fully cooked?
The fillet is fully cooked when it flakes easily with a fork and the internal temperature reaches 63°C (145°F). The flesh should be opaque, not translucent.
Can I use frozen mackerel fillets?
Yes, but make sure to thaw them completely in the refrigerator before cooking. Pat dry thoroughly to avoid oil splatter and sogginess.
What if I don’t have a cooking thermometer?
You can check for doneness by testing if the fish flakes easily with a fork and looks opaque inside. The skin should be crispy and golden.
Can I use garlic powder instead of fresh garlic?
Fresh garlic provides the best flavor, but you can substitute with 1/2 teaspoon garlic powder. Add it to the flour coating mix to avoid burning in the pan.