Delicious BBQ Steamed Mackerel Fillet
Nutritional value per serving
Calories350kcal
Carbs0gram
Fat20gram
Protein30gram
Ingredients
- Fresh mackerel fillet (choose firm, shiny fillets)2 pieces
- Lemon slices (for flavor and garnish)4 slices
- Garlic cloves (minced, fresh is best)2 pieces
- Soy sauce (low sodium preferred)2 tbsp
- Olive oil (extra virgin recommended)1 tbsp
- Fresh ginger (grated)1 tsp
- Salt (to taste)to taste n/a
- Black pepper (freshly ground)to taste n/a
- Fresh parsley or coriander (optional, for garnish)a small bunch n/a
This BBQ steamed mackerel fillet recipe is a simple, healthy, and delicious way to enjoy fresh fish. The steaming method keeps the mackerel tender and juicy while the BBQ flavors enhance its natural taste. Suitable for a nutritious diet, this recipe is easy to follow and requires common kitchen tools. Total cost of ingredients is approximately $8 (around €7, £6, INR 650). The dish provides about 350 kcal per serving and is ideal for anyone looking for a protein-rich, low-fat meal. Preparation is straightforward and quick, with about 10 minutes prep and 15 minutes cooking time, making it an excellent choice for busy weeknights or a relaxed weekend meal.
Preparation instructions
Prepare the mackerel fillets
1Rinse the mackerel fillets under cold water and pat dry with paper towels. This ensures the skin is clean and ready for seasoning. Handling fish with clean hands or utensils helps prevent cross-contamination.
Marinate the fillets
2In a small bowl, mix soy sauce, olive oil, minced garlic, grated ginger, salt, and pepper. Brush this marinade evenly over both sides of the mackerel fillets. Let them sit for 5-10 minutes to absorb the flavors.
Prepare the steamer
3Set up your steamer or a steaming basket inside a pot with simmering water. The water should not touch the bottom of the steamer basket. Cover the pot and bring water to a gentle simmer.
Steam the mackerel fillets
4Place the marinated mackerel fillets on a heatproof plate that fits inside your steamer. Add lemon slices on top of the fish for added aroma. Place the plate in the steamer basket. Cover and steam for about 12-15 minutes, depending on fillet thickness.
Check for doneness
5Use a food thermometer to check the internal temperature of the mackerel fillet; it should reach at least 63°C (145°F) for safe consumption. The flesh should be opaque and flake easily with a fork.
Serve
6Carefully remove the plate from the steamer. Garnish with fresh parsley or coriander and additional lemon slices if desired. Serve immediately with your choice of sides.
Cooking Tips
-Always use a clean plate and utensils to prevent cross-contamination when handling raw fish.
-If you don't have a steamer, you can use a metal colander or sieve over a pot with boiling water.
-For an extra smoky BBQ flavor, brush a little smoked paprika in the marinade.
-Avoid overcooking the mackerel to keep it moist and tender; steaming preserves its delicate texture.
Equipment Needed
- Steamer or steaming basket
- Pot with lid
- Food thermometer
- Small bowl
- Cooking brush
- Knife and cutting board
- Plate suitable for steaming
Shopping List
- [ ] Fresh mackerel fillets (~$6): Choose fillets that are firm and have shiny skin, indicating freshness.
- [ ] Garlic (~$0.50): Fresh garlic cloves add the best flavor compared to pre-minced options.
- [ ] Lemon (~$0.50): Look for lemons that are heavy for their size with a bright yellow color.
- [ ] Soy sauce (~$1 for a small bottle): Opt for low-sodium versions to control saltiness.
- [ ] Olive oil (~$1 for small quantity used): Extra virgin olive oil provides better flavor.
- [ ] Fresh ginger (~$0.50): Fresh ginger root adds authentic zesty taste.
- [ ] Fresh parsley or coriander (~$1): Adds freshness and garnish appeal.
Total approximate cost: $8.00
FAQ
Can I steam frozen mackerel fillets?
Yes, you can steam frozen mackerel fillets; just make sure to thaw them fully in the refrigerator before cooking to ensure even cooking and food safety.
How do I know the mackerel is cooked safely?
Use a food thermometer to check that the internal temperature of the fish has reached 63°C (145°F). The flesh should also be opaque and flake easily with a fork.
Can I replace mackerel with another fish?
Absolutely! This steaming method works well with other oily fish like salmon or trout, adjusting cooking time slightly based on thickness.
What can I serve with steamed mackerel fillet?
Steamed vegetables, rice, or a fresh salad complement this dish well for a balanced meal.