Crispy Pan-Fried Mackerel Fillets: Quick & Easy Delight
Nutritional value per serving
Calories250kcal
Carbs0gram
Fat15gram
Protein22gram
Ingredients
- Fresh mackerel fillets (skin-on, boneless) - choose firm, moist fillets with shiny skin2 pieces
- Salt1/2 teaspoon
- Black pepper, freshly ground1/4 teaspoon
- All-purpose flour (for dusting)2 tablespoons
- Vegetable oil (or light olive oil) for frying3 tablespoons
- Lemon wedges (optional, for serving)4 pieces
This quick and easy pan-fried mackerel fillet recipe is perfect for home cooks looking to enjoy a flavorful and healthy fish meal without fuss. Fresh mackerel fillets are seasoned and fried until crispy on the outside and tender inside in less than 15 minutes. Ideal for a nutritious weeknight dinner, this recipe features basic ingredients common in most kitchens. The total cost of ingredients is approximately $7 USD / €6 / £5 / ₹550, with about 250 calories per serving. This recipe suits a pescatarian diet and is easy in complexity, with a cooked time of 10 minutes, perfect for busy days.
Preparation instructions
Prepare the mackerel fillets
1Pat the mackerel fillets dry with paper towels to remove excess moisture. This ensures better crisping when fried. Sprinkle salt and freshly ground black pepper evenly on both sides of each fillet. Let them rest for 5 minutes while you prepare the pan.
Dust the fillets with flour
2Place the all-purpose flour on a plate. Lightly coat each fillet with flour on both sides, shaking off any excess. This will help achieve a crispy and golden crust when frying.
Heat the oil in a frying pan
3Place a large non-stick or stainless steel frying pan on medium heat. Add 3 tablespoons of vegetable oil and let it heat up for about 2 minutes until shimmering but not smoking. Proper oil temperature helps prevent sticking and creates a perfect crust.
Fry the mackerel fillets skin side down
4Gently place the fillets in the hot pan with the skin side down. Cook for about 4-5 minutes without moving them; you will see the skin crisp up and turn golden brown. The fillets will cook mostly from the skin side.
Flip and cook the other side
5Carefully flip each fillet using a spatula. Cook the flesh side for another 2-3 minutes until the fish is opaque and flakes easily with a fork. The internal temperature should reach 63°C (145°F) to be safe to eat.
Remove and serve
6Remove the cooked fillets from the pan and place on a plate lined with paper towels to absorb any excess oil. Serve immediately with fresh lemon wedges to squeeze over the fish for added brightness and flavor.
Cooking Tips
-Always handle raw fish with clean hands and utensils to avoid cross-contamination. Wash your hands and work surfaces thoroughly after prepping.
-If you cannot find fresh mackerel fillets, frozen fillets can be used. Thaw completely in the refrigerator before cooking.
-For extra flavor, marinate the mackerel with a splash of lemon juice and a minced garlic clove 15 minutes before cooking.
-Use a splatter guard while frying to keep your stovetop clean and prevent oil splatter burns.
Equipment
- Frying pan (non-stick or stainless steel)
- Spatula
- Paper towels
- Plate (for dusting flour)
- Cooking thermometer (optional, to check internal temperature)
- Kitchen timer or watch
Shopping List
- [ ] Fresh mackerel fillets (skin-on, boneless) - approx. $5.00. Choose fillets that smell fresh (not fishy), skin should be shiny and moist.
- [ ] All-purpose flour - approx. $0.30 for required amount. Use all-purpose or plain flour, common in most kitchens.
- [ ] Vegetable oil - approx. $0.50 for small quantity. Choose a neutral oil with a high smoke point like vegetable or canola oil.
- [ ] Lemon (for wedges) - approx. $1.20 for one lemon. Select lemons that are heavy for their size with bright yellow skin.
- [ ] Salt and black pepper - already in most kitchens. Use freshly ground pepper for best flavor.
Total approximate cost: $7.00 USD
FAQ
How do I know when my mackerel fillet is fully cooked?
The fillet should be opaque and flake easily when tested with a fork. For safety, the internal temperature should reach 63°C (145°F).
Can I use other oils to fry the mackerel?
Yes, you can use oils with a high smoke point like canola, sunflower, or light olive oil. Avoid using butter alone as it burns quickly.
What if I don't want to use flour for coating?
You can skip the flour, but the flour helps to create a crispy crust. Alternatively, you could use cornmeal or breadcrumbs for a different texture.
How should I store leftover cooked mackerel?
Cool the fish to room temperature, then store in an airtight container in the refrigerator for up to 2 days. Reheat gently.