Grilled Mackerel with Mustard and Lemon Glaze
In short: Oily mackerel fillets brushed with a sharp mustard, honey and lemon glaze and grilled or broiled for 8 minutes until blistered and juicy. It takes about 18 min in total and makes 4 servings.
- Prep
- 10 min
- Cook
- 8 min
- Total
- 18 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 360 kcal
Mackerel is cheap, rich in omega-3 fats and cooks in minutes, but its strong flavor needs something sharp to balance it. A glaze of mustard, lemon and a little honey does exactly that. The fillets cook skin side up under a hot broiler or on a grill, and the skin blisters and crisps. Serve with boiled potatoes and a salad of cucumber or beets.
Instructions
- Heat the broiler (grill) to high with the rack about 12 cm (5 inches) from the heat, or heat a grill to medium-high. Line a baking sheet with foil and oil it lightly.
- Whisk the mustard, honey, lemon juice, lemon zest, olive oil and thyme in a bowl, then divide the glaze between two small bowls.
- Pat the fillets dry, season both sides with the salt and pepper and lay them skin side up on the sheet. Make 2 or 3 shallow slashes through the skin of each.
- Brush the skin with the first bowl of glaze. Broil for 4 to 5 minutes, until the skin blisters and browns.
- Carefully turn the fillets and brush the flesh with the second bowl of glaze, using a clean brush. Cook for 2 to 3 minutes more, until the fish flakes and reads 63°C (145°F) at the thickest point.
- Serve immediately with lemon wedges and parsley, because mackerel is best hot.
Tips
- Mackerel is best very fresh. Look for bright, clear eyes and shiny skin, and cook it within a day of buying.
- Sardines, herring or small trout fillets can be cooked the same way, with a minute less under the heat.
Questions and answers
What does mackerel taste like?
It has rich, oily flesh and a pronounced flavor, stronger than cod or salmon. Acid and mustard balance it well.
Can I cook mackerel in a pan instead?
Yes. Fry it skin side down in a little oil over medium-high heat for 4 minutes, then flip for 1 to 2 minutes, brushing on the glaze at the end.
How do I reduce the fishy smell when cooking mackerel?
Cook it under a good extractor fan or on an outdoor grill, and wash the pan right away with hot soapy water. A splash of vinegar in the wash water helps remove odors.
How long does it take to make Grilled Mackerel with Mustard and Lemon Glaze?
About 18 min in total: 10 min of preparation and 8 min of cooking.
How many calories are in Grilled Mackerel with Mustard and Lemon Glaze?
About 360 kcal per serving, with 29 g of protein, 5 g of carbohydrates and 25 g of fat. These values are estimates.
Nutrition per serving
| Calories | 360 kcal |
|---|---|
| Protein | 29 g |
| Carbohydrates | 5 g |
| Fat | 25 g |
| Fiber | 0 g |
| Sugar | 4 g |
| Sodium | 520 mg |
Estimated values, calculated from the ingredients.
