This Mackerel dish is a really easy pan-fried recipe that happens to be Paleo, Whole30, and low carb. Mackerel has a lot of natural fatty oils that really adds a punch of rich and deep flavors.
This recipe is so easy to make and only uses one pan. Most of the prep time just consists of letting the fish sit in the fridge to let the salt soak into the meat. Stir-frying the fish takes only about five minutes per side, and then stir-frying the peppers and onions only takes a couple of minutes. After the fish is cooked in the pan first, all of the oils are left behind to stir fry the peppers and onions in. This makes for some very flavorful vegetables. Yum! You can eat this dish with steamed white rice and dip Mackerel in soy sauce.
Mackerel is so good for you. The oil in Mackerel contains very important nutrients such as DHA and EPA. Did you know that according to the USDA, mackerel is among the top fish on the list for Omega-3 content? Just 80 grams of cooked Mackerel contains 2.372 grams of DHA and 1.295 grams of EPA. Not only are you getting great nutrients and Omega-3s but Mackerel actually tastes very good!
Oh, and Mackerel has a very high content of vitamin B12! As stated in an article by Berkley Wellness, a 3-ounce serving provides nearly 700 percent of the recommended daily amount of vitamin B12. And mackerel offers tremendous amounts of selenium, a mineral that helps to protect our cells against damaging free radicals. This is enough to make me want to make some Mackerel. Let’s get to the recipe now.
We hope you enjoy our simple Stir Fry Mackerel recipe!
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1 whole Mackerel (2 fillets)
1 tbsp of kosher salt
½ tsp black pepper
½ green bell pepper, chopped (about 1 cup)
1 round onion, chopped (about 1 cup)
1 tbsp of olive oil
- First, let’s get the mackerel cleaned and ready (or have your fish shop do it for you). Chop head and tail off of the Mackerel. Clean and fillet the fish. Cut each fillet of mackerel in half.
- Sprinkle fish inside and out with kosher salt. Put fish on plate and cover, or in a ziplock bag and place in the fridge for 4-6 hours. After 4-6 hours remove fish from the fridge and set aside.
- Turn on stove to medium heat and add olive oil to a skillet pan.
- Once skillet pan is hot, add Mackerel to the pan.
- After about 5 minutes, flip the Mackerel to cook the other side for about another 5 minutes or until the fish is cooked throughout. Watch the fish closely to make sure it is not burning. If fish looks like it is turning too dark too quickly, turn down your stovetop to medium-low heat.
- Once Mackerel is cooked through, remove it from the pan and set it aside.
- Using the same pan you just cooked the mackerel in (with all of the wonderful mackerel oils and bits), turn the stovetop temperature to medium-high heat and add the chopped onion. Stir fry onion for about 2 minutes.
- Remove the onions from the pan and add chopped bell pepper to the pan. Stir fry green bell pepper for about 2 minutes.
- Add green bell pepper and onion to the plate with fish.
- Enjoy! You can eat this dish with steamed white rice and dip Mackerel in soy sauce.
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