Delicious Steamed Mackerel Fillet with Rich Gravy
Nutritional value per serving
Calories320kcal
Carbs5gram
Fat20gram
Protein25gram
Ingredients
- Fresh mackerel fillets (skin on) - choose firm, glossy fillets with a fresh sea smell2 piece
- Water500 ml
- Olive oil1 tbsp
- Butter20 g
- All-purpose flour1 tbsp
- Fish stock or vegetable stock (low sodium)250 ml
- Garlic (minced)1 clove
- Fresh lemon juice1 tbsp
- Salt (preferably sea salt)to taste n/a
- Black pepper (freshly ground)to taste n/a
- Fresh parsley (chopped)1 tbsp
This recipe walks you through the process of steaming fresh mackerel fillets to perfection and preparing a simple yet flavorful homemade gravy to accompany it. Steaming mackerel preserves its natural oils and delicate texture, making it moist and tender. The homemade gravy adds richness and flavor, elevating this quick and healthy dish. The total cost of ingredients is approximately $7 USD / €6.50 / £5.50 / ₹560, making it a budget-friendly meal option. Each serving is around 320 kcal, offering a good balance of protein and healthy fats. The recipe is suitable for pescatarian diets, is easy to make, and takes about 30 minutes total, making it perfect for anyone looking to prepare a nutritious meal without hassle.
Preparation instructions
Prepare the Steaming Setup and Fillets
1Fill a pot or wok with about 5 cm of water and bring it to a gentle boil. Place a steaming rack or heatproof plate inside, ensuring it's above the water level. Pat the mackerel fillets dry with paper towels, then season lightly with salt and pepper on both sides. Using dry fillets helps avoid excess water diluting the flavor and ensures effective steaming.
Steam the Mackerel Fillets
2Place the mackerel fillets skin-side down on the steaming rack or plate. Cover the pot with a tight-fitting lid and steam for about 8 to 10 minutes, depending on fillet thickness. The internal temperature should reach at least 63°C (145°F) for safe consumption. Use a kitchen thermometer inserted into the thickest part to check. The flesh should be opaque and flaky.
Start Making the Gravy Base
3While the fish steams, heat olive oil and butter in a small saucepan over medium heat until melted and combined. Add minced garlic and sauté for about 1 minute until fragrant, taking care not to burn it.
Make the Roux and Add Stock
4Sprinkle the flour into the butter and oil mixture, stirring continuously for 1 to 2 minutes to create a roux, which will thicken the gravy. Slowly whisk in the fish or vegetable stock gradually to prevent lumps. Continue stirring until the gravy comes to a boil and thickens, about 3 to 5 minutes.
Season the Gravy and Finish
5Remove the saucepan from heat and stir in fresh lemon juice, salt, pepper, and chopped parsley. Adjust seasoning to your taste. Keep the gravy warm until the fish is done steaming.
Serve the Steamed Mackerel with Gravy
6Once the mackerel fillets are fully cooked and safe to eat, gently remove them from the steaming rack. Plate the fillets and generously spoon over the warm homemade gravy. Serve immediately for the best texture and flavor.
Cooking Tips
-If you don't have a steamer, you can use a metal colander over a pot of boiling water as a makeshift steaming setup.
-Avoid over-steaming as mackerel can become dry; check around 8 minutes for medium fillets.
-Use fresh lemon juice to brighten up the gravy and balance the richness of the mackerel.
-To avoid cross-contamination, always use separate utensils for raw fish and cooked dishes.
-Leftover steamed mackerel can be refrigerated and eaten cold or lightly reheated, but consume within 24 hours for safety.
Equipment Needed
- Pot or wok with a lid
- Steaming rack or heatproof plate
- Small saucepan
- Whisk
- Kitchen thermometer
- Knife and chopping board
- Spoon or spatula
- Measuring spoons and cups
Grocery Shopping List
- [ ] Fresh mackerel fillets (approx. $5) — Choose fillets with firm flesh and no strong fishy smell.
- [ ] Olive oil (approx. $0.50 for needed quantity) — Extra virgin is best for flavor.
- [ ] Butter (approx. $0.40) — Unsalted butter preferred for better control of salt.
- [ ] All-purpose flour (approx. $0.10) — For thickening the gravy.
- [ ] Fish or vegetable stock (approx. $1) — Use low sodium to control saltiness.
- [ ] Garlic (approx. $0.10) — Fresh cloves provide best aroma.
- [ ] Fresh lemon (approx. $0.30) — Adds brightness to the gravy.
- [ ] Fresh parsley (approx. $0.20) — For garnish and flavor.
- [ ] Salt and black pepper (pantry staples)
Total estimated cost: $7.00
FAQ
How do I know when the mackerel is fully cooked?
The mackerel is done when its internal temperature reaches at least 63°C (145°F) and the flesh becomes opaque and flakes easily when gently pressed with a fork.
Can I use frozen mackerel fillets for steaming?
Yes, you can use frozen fillets. Thaw them fully in the refrigerator before steaming to ensure even cooking and safety.
What if I don't have fish stock for the gravy?
You can substitute fish stock with vegetable stock or even water, but the gravy will be less rich in flavor. Adding a bit of soy sauce or miso can boost its taste.
Is steaming a healthy way to cook mackerel?
Yes, steaming preserves the mackerel’s natural oils, vitamins, and minerals, making it a healthy cooking method without added fat.
Can I prepare the gravy ahead of time?
Yes, you can make the gravy in advance and gently reheat it before serving. Stir occasionally to maintain smoothness.