15 Minute Main Dish High in Omega 3’s-Blackened Mackerel
October 25, 2009
Since I have been reading about Atlantic mackerel lately and it’s wonderful health benefits, I thought I would try it out on my kids. They loved it! Mackerel is high in Omega-3 oil content, making it a heart-healthy seafood choice. It has a rich flavor that is delicious whether sauteed, roasted or grilled, and it’s great topped with Greek seasoning, nuts, vinaigrettes, soy sauce or miso. Since I’m a Southern girl, I love it Blackened. It’s so simple to prepare; just 15 minutes and dinner is on the table.
Blackened Mackerel
Prep:
5 minutes
Cook:
10 minutes
Yield:
4 servings
Ingredients
3 pounds boneless, skin-on Atlantic mackerel fillets, scaled (about 4 fillets)
1 tablespoon blackened seasoning
1/4 teaspoon freshly ground pepper
2 tablespoons fresh lemon juice
Vegetable cooking spray
2 tablespoons olive oil
Lemon wedges
1 tablespoon blackened seasoning
1/4 teaspoon freshly ground pepper
2 tablespoons fresh lemon juice
Vegetable cooking spray
2 tablespoons olive oil
Lemon wedges
Preparation
1. Season fish with blackened seasoning, pepper and drizzle with lemon juice.
2. Heat oil in a large cast-iron or nonstick skillet coated with cooking spray over medium-high heat. Place 2 fillets, skin side down in the skillet, and cook 4 to 5 minutes on each side or until lightly charred. Transfer fillets to a serving dish; cover and keep warm. Repeat with remaining 2 fillets. Serve with lemon wedges.
2. Heat oil in a large cast-iron or nonstick skillet coated with cooking spray over medium-high heat. Place 2 fillets, skin side down in the skillet, and cook 4 to 5 minutes on each side or until lightly charred. Transfer fillets to a serving dish; cover and keep warm. Repeat with remaining 2 fillets. Serve with lemon wedges.
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