Tender Steamed Mackerel Fillet: Simple & Delicious
Nutritional value per serving
Calories280kcal
Carbs0gram
Fat18gram
Protein25gram
Ingredients
- Mackerel fillets (fresh or thawed if frozen) - choose firm, shiny fillets with no fishy odor2 pieces
- Fresh ginger, thinly sliced - adds aroma and balances fish flavor10 g
- Spring onions (green parts only), cut into 5 cm lengths - adds freshness2 stalks
- Soy sauce (light) - for seasoning1 tbsp
- Sesame oil - gives a nutty aroma1 tsp
- Salt - to tasteto taste n/a
- Fresh lemon or lime wedges (optional) - for serving2 slices
This recipe guides you to steam mackerel fillets to a tender, juicy perfection. Steaming is a healthy cooking method that preserves the natural flavors and nutrients of the fish without added fat. With simple ingredients and straightforward steps, even beginners can achieve delicious results. Total ingredient cost is approximately $8 USD, €7, £6, or ₹600, depending on your location and store prices. Each serving contains about 280 kcal and is great for low-fat, high-protein diets. The recipe is easy to prepare and requires about 10 minutes of active cooking time.
Preparation instructions
Prepare the steaming setup
1Fill a pot or wok with about 5 cm of water and bring it to a gentle boil. Make sure the water does not touch the bottom of the steaming rack or plate to prevent fish from boiling instead of steaming. This setup helps cook the fish gently, retaining moisture.
Prepare the mackerel fillets
2Rinse the mackerel fillets under cold running water and pat them dry with paper towels to remove excess moisture. This prevents excess water from diluting the flavors during steaming.
Season the fillets
3Lightly season both sides of the fillets with salt. Place the fillets skin-side down on a heatproof plate suitable for steaming. Scatter the sliced ginger and spring onions on top to infuse delicate flavors as the fish steams.
Steam the mackerel fillets
4Place the plate onto the steaming rack inside the pot or wok. Cover tightly with a lid. Steam over medium heat for 7 to 9 minutes. Cooking times may vary depending on fillet thickness; thinner fillets take about 7 minutes, thicker ones up to 9 minutes. The fish is done when the flesh is opaque and flakes easily with a fork.
Check internal temperature for safety
5Use a food thermometer to check the thickest part of the fillet. The safe internal cooking temperature for fish is 63°C (145°F). Ensure your fish has reached this temperature to guarantee it is fully cooked and safe to eat.
Add finishing touches and serve
6Remove the plate carefully from the steamer. Drizzle soy sauce and sesame oil over the fillets. Serve hot with lemon or lime wedges on the side if desired. This enhances the flavor with a fresh citrus note.
Cooking Tips
-Avoid cross-contamination: use separate cutting boards and utensils for fish and other ingredients.
-If you don't have a steaming rack, you can use a heatproof plate placed on top of an inverted metal bowl in your pot.
-For extra flavor, add sliced chili or garlic along with ginger and spring onions.
-If you prefer, you can substitute soy sauce with tamari or coconut aminos for a gluten-free alternative.
Equipment Needed
- Pot or wok with a lid
- Steaming rack or heatproof plate
- Knife and cutting board
- Food thermometer (recommended)
Grocery Shopping List
- [ ] Mackerel fillets (~$6) - Choose fresh fillets with a mild sea smell and avoid those with any slimy texture.
- [ ] Fresh ginger (~$0.50) - Look for firm, smooth skin and a spicy aroma.
- [ ] Spring onions (~$0.30) - Select fresh, bright green stalks without wilted leaves.
- [ ] Soy sauce (~$1) - Use light soy sauce for seasoning; choose a bottle from a reputable brand.
- [ ] Sesame oil (~$1.20) - Opt for toasted sesame oil for richer aroma.
- [ ] Fresh lemon or lime (optional) (~$0.50)
Total approximate cost: $8.00
FAQ
How do I know when the mackerel fillet is fully cooked?
The fish is fully cooked when the flesh turns opaque and flakes easily with a fork. For safety, an internal temperature of 63°C (145°F) is recommended.
Can I steam the mackerel fillet without a steaming rack?
Yes, you can place a heatproof plate on top of an inverted metal bowl inside the pot to lift the fish above the water for steaming.
Is it necessary to use a food thermometer?
While not strictly necessary, a food thermometer ensures your fish is cooked to a safe temperature, preventing undercooking or overcooking.
Can I add other flavors when steaming?
Definitely! Try adding sliced garlic, chili, or herbs like cilantro to the fish before steaming for different flavor profiles.
How do I store leftover steamed mackerel?
Cool leftover fish within two hours and store it in an airtight container in the refrigerator. Consume within 1-2 days for best quality and safety.