Spicy Mackerel Broil
"I often cook mackerel for dinner because they contain plenty of Omega 3 in their fat which reduces LDL Cholesterol.
Autumn is the best season of mackerel. They become so tender and juicy. Why don't we try?"
photo by Rinshinomori
- Ready In:
- 40mins
- Ingredients:
- 10
- Serves:
-
2
ingredients
- 1⁄2 lb mackerel fillet, cut into two pieces
- 1 tablespoon white wine
- 1⁄2 teaspoon salt
- 1⁄2 teaspoon fresh ground black pepper
- 1 teaspoon soy sauce
- 2 teaspoons curry powder
- 1⁄4 cup breadcrumbs
- 1 garlic clove, minced
- 1⁄2 tablespoon dried parsley
- 2 tablespoons extra virgin olive oil
directions
- Preheat the oven at 400°F.
- Sprinkle white wine over the mackerel and leave it 5 minutes.
- Sprinkle salt, pepper, soy sauce and curry power over the mackerel, and massage to season well. Leave it 15 minutes more.
- Mix bread crumbs, garlic and dried parsley.
- Spread 1 tablespoon of extra virgin olive oil in a bake pan and put half of mixed breadcrumbs in it.
- Place the fish, skin-side down, on the mixed breadcrumbs and cover with the rest of the mixed breadcrumbs.
- Sprinkle another table spoon of extra virgin olive oil over it.
- Broil in the preheated oven for 20 minutes.
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Reviews
-
This is so, so good Nohoko. I could eat this everyday. This recipe will go really good with other oilier fish such as salmon and I intend to try it with salmon next. I love mackerel or saba and normally I just salt grill and eat with daikonoroshi and soy sauce, but this recipe will become one of my all time favorites. Since salt is very subjective, I found the final result a bit too salty for my taste and will cut down on salt to 1/4 tsp only. But, I have been cutting down on salt and can't tolerate too much salty taste anymore. I was given some fresh garden grown lettuce and used that as a wrapper for some of the fish and really was outstanding. This recipe also goes really well with fresh orange sliced on the side. Thank you very much for posting this truly outstanding recipe.
RECIPE SUBMITTED BY
My name is Nohoko. I am from Japan and have lived in Kentucky with my husband for two years. This is my first time to live in the US and I enjoy my life as a homemaker – especially I love to spend my time for cooking.
When I came to Kentucky, I was surprised that my husband ,who had stayed alone for more than four years because of his job, increased his total cholesterol gradually up to 217 (which was almost reaching the upper limit of normal value 219) although he was not obese at all (5.7 ft /137 lb).
Since then, my first priority in cooking has been to reduce his cholesterol and finally it fell down to 197 at the timing of medical check-up this May (the chart of his cholesterol is availabe in the first entry of my blog↑if interested). Also we have not made any doctor’s appointments since I came here and my weight has not changed (5.5 ft /112 lb).
I believe the secret to reduce my husband’s cholesterol and keep us healthy was Japanese style home cooking my mother taught me from my childhood. As you may already know, Japanese cooking is simple, without lots of seasonings – with the exceptions of soy sauce. Key ingredients are fish, and noodles, soy and soybeans, seaweed, and vegetables.
When I decide a dinner menu, there are only three basics I stick to –
1. Eat seaweed every day
2. Eat brown rice every day
3. Eat fish (which contain Omega 3 a lot) twice a week at least
Though my husband and I were born in Japan, our generation grew up eating more meat than fish and loves to try various kinds of international cuisines. I am happy if I can introduce and share my recipes I fused my Japanese style cooking into international flavors.
