Delicious and Tender Steamed Garlic Mackerel Fillet
Nutritional value per serving
Calories320kcal
Carbs1gram
Fat22gram
Protein30gram
Ingredients
- Mackerel fillet (fresh, skin on if possible)2 pieces
- Fresh garlic cloves (finely sliced)3 pieces
- Fresh ginger (optional, thinly sliced)1 tbsp
- Soy sauce (low sodium recommended)1 tbsp
- Sesame oil1 tsp
- Spring onion (sliced, for garnish)1 piece
- Saltto taste n/a
- Freshly ground black pepperto taste n/a
- Water (for steaming)500 ml
This recipe shows you how to steam mackerel fillets infused with garlic for a tender, flavorful dish that's both healthy and easy to prepare. Steaming mackerel preserves its rich omega-3 fatty acids and delicate taste. The garlic adds a fragrant, savory touch that enhances the natural flavors. The total cost of ingredients is approximately $8 USD, 7.5 EUR, 6.5 GBP, and 650 INR, for about two servings. Each serving provides around 320 calories, high in protein and healthy fats, making it suitable for most diets focused on whole foods and balanced nutrition. Difficulty level is easy, and the total cooking time is approximately 20 minutes including preparation. This recipe prioritizes food safety by instructing proper cooking temperatures and hygiene practices to ensure delicious and safe meals every time.
Preparation instructions
Prepare the mackerel fillets
1Rinse the mackerel fillets under cold running water and pat dry with paper towels. Check for any bones and remove them carefully with tweezers. Season lightly with salt and pepper on both sides. Placing skin-on fillets helps keep the fish intact during steaming.
Prepare the steaming setup
2Add about 500 ml of water to the bottom of your steamer or a large pot with a steaming rack. Bring the water to a gentle boil over medium-high heat. Make sure the water level is below the steamer basket or rack to prevent fish from getting wet.
Arrange fish and flavorings for steaming
3Place the mackerel fillets skin-side down in a heat-safe dish suitable for steaming. Scatter the sliced garlic and ginger evenly over the fillets. Drizzle the soy sauce and sesame oil over the fish for extra flavor. The oil and garlic will infuse the fish while steaming, keeping it moist and fragrant.
Steam the mackerel fillets
4Put the dish with fish carefully into the steamer basket or rack. Cover with a lid tightly to trap steam. Steam for about 8-10 minutes, or until the fish is opaque and flakes easily with a fork. The safe internal temperature to aim for is 63°C (145°F) to ensure the fish is fully cooked and safe to eat.
Check doneness and serve
5After steaming, use a food thermometer to check the thickest part of the fillet; it should read 63°C (145°F) or above. If it hasn’t reached this temperature, steam for an additional 1-2 minutes. Garnish the steamed mackerel with sliced spring onions and serve immediately with steamed rice or vegetables.
Cooking Tips
-Use fresh mackerel from a reputable source to ensure quality and food safety.
-If you don’t have a steamer, use a large pot with a metal rack or a heatproof plate on a stand inside the pot.
-Avoid opening the lid frequently during steaming to keep the temperature steady and cook the fish evenly.
-Handle raw fish carefully and wash your hands and utensils after contact to avoid cross-contamination.
-Rest the fish a minute after steaming, it will be hot and easier to handle.
Equipment Needed
- Steamer basket or electric steamer
- Heatproof dish or plate that fits in your steamer
- Sharp knife
- Tongs or spatula
- Food thermometer (recommended for safety)
Grocery Shopping List
- [ ] Mackerel fillets (about 2 pieces, fresh) ~ $6.00 — Choose firm, shiny fish with a fresh smell; avoid fish that seem dull or have an off odor.
- [ ] Fresh garlic (about 3 cloves) ~ $0.30 — Pick firm cloves without green shoots.
- [ ] Fresh ginger (optional, small piece) ~ $0.50 — Should be firm and smooth, not shriveled.
- [ ] Soy sauce (bottle) ~ $2.00 — Opt for low sodium versions for healthier salt control.
- [ ] Sesame oil (small bottle) ~ $3.00 — Use pure toasted sesame oil for authentic flavor.
- [ ] Spring onions (1 stalk) ~ $0.20 — Look for bright green, crisp stalks.
Total approximate cost: $8.00
FAQ
Can I use frozen mackerel fillets?
Yes, you can use frozen mackerel fillets. Thaw them completely in the refrigerator before steaming, and follow the same cooking time. Ensure they are cooked to the safe internal temperature of 63°C (145°F).
How do I know when the fish is fully cooked?
The fish is fully cooked when it becomes opaque, flakes easily with a fork, and reaches an internal temperature of 63°C (145°F). Using a food thermometer helps confirm safe doneness.
Can I add other seasonings or herbs?
Absolutely! Ginger, spring onions, chili slices, or lemon slices work well with steamed mackerel. Add them before steaming to infuse extra flavor.
What if I don’t have a steamer?
You can use a metal rack or heatproof stand inside a large pot with water underneath. Ensure the dish with fish is above the water and the pot is covered tightly to create steam.