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Marinated mackerel fillets
Mackerel is an oily fish that is rich in Omega3 oils.
What you need
- 450 g mackerel with skin left on
- 50 g butter
- 2 lemons, thinly sliced
- Marinade
- 6 tsp white wine vinegar
- juice of 1 lemon
- juice of 1 lime
- seasoning
Method
In a shallow dish, mix together the marinade ingredients. Lay the mackerel fillets in the marinade, skin side uppermost. Leave to marinate for 1-1 days.
Preheat a medium grill. Line a grill pan with foil. Place the mackerel fillets skin side down on the grill pan. Grill for 5 min, basting frequently with the leftover marinade.
Meanwhile, melt the butter in a frying pan. Add the lemon slices and gently fry for 5 min until softened. Turn the mackerel fillets skin side up and cook for a further 2 min, basting frequently. The flesh should be opaque all the way through when a fork is inserted into the thickest part.
Transfer the fillets to a warmed serving plate. Garnish with the sauteed lemon.
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Preparation 5 minutes Cook 7 minutes Waiting » 1 hour Marinate 1 hour - 2 hours Total 1 hour, 12 minutes -
Energy 365 kcal/serving Fat 13.1 g/serving Carbohydrates 0.00 g/serving Glycaemic Index 0 Glycaemic Load 0.00 
Serving suggestion
Serve with a seasonal green salad that has lots of texture.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 1529 | 714 | 10475 | 8350 |
| Energy (kcal) | 365 | 170 | 2500 | 2000 |
| Protein (g) | 24.6 | 11.5 | ||
| Carbohydrate (g) | 7.34 | 3.43 | 345 | 275 |
| Fat (g) | 28.0 | 13.1 | 95 | 70 |
| Fat (saturated) (g) | 10.5 | 4.90 | ||
| Fibre (g) | 2.59 | 1.21 | ||
| Sodium (mg) | 221 | 103 | ||
| Salt (equivalent) (g) | 0.55 | 0.26 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 159 | 74.7 | 800 |
| Vitamin B-12 (µg) | 11.1 | 5.20 | 1 |
| Vitamin B-6 (mg) | 0.57 | 0.27 | 2 |
| Vitamin C (mg) | 46.0 | 21.5 | 60 |
| Vitamin D (µg) | 621 | 290 | 266 |
| Vitamin E (mg) | 2.15 | 1.00 | 10 |
| Zinc (mg) | 0.88 | 0.41 | 15 |
| Calcium (mg) | 53.5 | 25.0 | 800 |
| Folate (mcg) | 3.13 | 1.46 | 200 |
| Iron (mg) | 2.52 | 1.18 | 14 |
| Magnesium (mg) | 106 | 49.5 | 300 |
| Niacin (mg) | 11.7 | 5.47 | 18 |
| Pantothenic acid (mg) | 1.25 | 0.58 | 6 |
| Riboflavin (mg) | 0.42 | 0.20 | 1.6 |
| Phosphorous (mg) | 290 | 135 | 800 |
| Thiamin (mg) | 0.25 | 0.12 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Egg free
Gluten free
Peanut free
Shellfish free
Wheat free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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