Quick and Easy Steamed Mackerel Fillet with Zesty Lemon
Nutritional value per serving
Calories250kcal
Carbs1gram
Fat16gram
Protein22gram
Ingredients
- Fresh mackerel fillets, skin-on (look for firm, shiny flesh and a fresh sea smell)2 pieces
- Fresh lemon (choose firm and heavy for its size)1 piece
- Fresh parsley (for garnish and flavor)1 tbsp
- Salt (preferably sea salt)1 tsp
- Black pepper, freshly ground0.5 tsp
- Olive oil or vegetable oil1 tbsp
- Water (for steaming)500 ml
This quick and easy steamed mackerel fillet recipe is perfect for home cooks who want a healthy, delicious seafood meal without fuss. Steaming preserves the delicate flavor and moisture of the mackerel, while keeping it nutritious. Mackerel is rich in omega-3 fatty acids, making this a heart-healthy choice. This recipe uses basic ingredients and common kitchen equipment. The total cost of ingredients is approximately $8 USD, €7, £6, or ₹650, with a total caloric content of about 250 kcal per serving. Suitable for Paleo and low-carb diets. The recipe difficulty level is easy, with a total time of about 20 minutes, including prep and cooking. Safe internal temperature for mackerel is 63°C (145°F).
Preparation instructions
Prepare the mackerel fillets
1Rinse the mackerel fillets under cold running water and pat dry thoroughly with paper towels. Ensure skin is intact. Season both sides with salt and freshly ground black pepper. Drizzle olive oil on top. This preparation enhances flavor and helps retain moisture during steaming. (5 minutes)
Prepare the steamer
2Fill a pot or wok with about 500 ml of water, making sure the water level is below the steamer basket or rack. Bring the water to a boil over high heat. Using boiling water is important for efficient steaming and food safety. (5 minutes)
Steam the mackerel fillets
3Place the mackerel fillets skin-side down in the steamer basket. Cover with a lid and steam over boiling water for about 8 minutes. Do not remove the lid during steaming to maintain the temperature and steam. Cooking time may vary slightly depending on thickness. (8 minutes)
Check doneness and safety
4After 8 minutes, check the mackerel’s internal temperature using a food thermometer. The fish is fully cooked and safe to eat when it reaches 63°C (145°F) internally. Flesh should be opaque and flake easily with a fork. (1 minute)
Serve
5Carefully remove the mackerel from the steamer to avoid breaking the fillets. Transfer to plates and garnish with fresh parsley and thin lemon slices. Serve immediately while warm for the best taste and safety.
Cooking Tips
-If you don't have a steamer basket, you can use a heatproof plate on a metal rack inside a pot with boiling water.
-Do not over-steam, as mackerel can become dry. Stick to recommended times and check doneness early if fillets are thin.
-To avoid cross-contamination, wash hands, utensils, and surfaces thoroughly after handling raw fish.
-You can add slices of ginger or a splash of soy sauce over the fillets before steaming for extra flavor.
-Leftovers should be refrigerated in an airtight container and consumed within 1-2 days.
Equipment Needed
- Steamer basket or steaming rack
- Pot or wok with a lid
- Food thermometer
- Tongs or spatula
- Knife and cutting board
Shopping List
- [ ] Fresh mackerel fillets (2 pieces) - Approx. $6.00 Choose fillets with shiny skin and a fresh sea smell, avoid any fishy or sour odors.
- [ ] Fresh lemon (1 piece) - Approx. $0.50 Pick a firm lemon without soft spots; heavier lemons usually yield more juice.
- [ ] Fresh parsley (small bunch) - Approx. $1.00 Look for bright green, fragrant leaves free of wilting.
- [ ] Olive oil (small bottle, if not already in pantry) - Approx. $3.00 (optional)
- [ ] Salt and pepper - Pantry staples
Total estimated cost: $8.50
FAQ
How do I know when the mackerel is fully cooked?
Use a food thermometer to check that the internal temperature has reached 63°C (145°F). The flesh should be opaque and flake easily with a fork.
Can I use frozen mackerel fillets?
Yes, but make sure to thaw them fully in the refrigerator before steaming. Do not refreeze after thawing.
What can I use if I don't have a steamer?
You can create a steaming setup using a heatproof plate placed on a metal rack inside a pot with a lid and boiling water beneath.
How long can I keep leftover steamed mackerel?
Store leftovers in an airtight container in the refrigerator and consume within 1-2 days for freshness and safety.
Is this recipe suitable for a low-carb diet?
Yes, steamed mackerel is high in protein and healthy fats with almost no carbs, making it perfect for low-carb or Paleo diets.