Mediterranean-Style Braised Mackerel
This Mediterranean-Style Braised Mackerel is a healthy, flavorful dish featuring fresh mackerel fillets simmered in a rich, aromatic tomato sauce with garlic, olives, capers, and Mediterranean spices. The result is a tender, flaky fish infused with bold flavors, perfect for pairing with crusty bread, rice, or roasted vegetables. This dish is high in omega-3 s, protein, and packed with nutrients, making it a wholesome meal for any occasionally.
Ingredients
For the Mackerel:
4 mackerel fillets (fresh or frozen, skin-on)
2 tablespoons olive oil
½ teaspoon salt
½ teaspoon black pepper
½ teaspoon paprika
½ teaspoon ground cumin (optional, for extra depth)
For the Braising Sauce:
1 onion, finely chopped
3 cloves garlic, minced
1 red bell pepper, chopped
1 can (14 oz) crushed tomatoes
½ cup fish stock or water
¼ cup green or black olives, sliced
1 tablespoon capers, rinsed
1 teaspoon dried oregano (or fresh, chopped)
½ teaspoon red pepper flakes (optional, for heat)
½ teaspoon sugar (balances acidity of tomatoes)
1 tablespoon lemon juice
2 tablespoons fresh parsley, chopped (for garnish)
Instructions
Total Time: 40 minutes (Prep: 10 min | Cook: 30 min)
Step 1: Prepare the Mackerel
1. Pat dry the mackerel fillets and season both sides with salt, black pepper, paprika, and cumin.
Step 2: Saute the Aromatics
2. Heat olive oil in a large pan over medium heat.
3. Add onion, garlic, and red bell pepper. Saute for 5 minutes, until softened.
Step 3: Make the Mediterranean Sauce
4. Stir in crushed tomatoes, fish stock, olives, capers, oregano, red pepper flakes, and sugar.
5. Bring to a simmer and let cook for 10 minutes, stirring occasionally.
Step 4: Braise the Mackerel
6. Gently place mackerel fillets into the sauce, skin side down.
7. Cover and simmer for 10-12 minutes until the fish is cooked through and flaky.
8. Finish with a squeeze of lemon juice and garnish with fresh parsley.
Step 5: Serve and Enjoy!
9. Serve hot with crusty bread, rice, or roasted vegetables.
Nutritional Information
Calories: 320 kcal
Protein: 30g
Carbs: 12g
Fat: 18g
Fiber: 3g
Sugar: 5g
Sodium: 500mg
(Nutrition varies based on portion size and ingredient choices.)
Notes & Tips
Use fresh or frozen mackerel: If using frozen, thaw completely before cooking.
Prefer a thicker sauce? Let it simmer for an extra 5 minutes before adding the fish.
Substitutions: Swap mackerel for sardines, cod, or salmon if preferred.
Storage: Leftovers keep well in the fridge for 2-3 days. Reheat gently on the stove.