Mackerel with a Green Herb Sauce

Mackerel are one of my favourite fish, and they are very economical to buy as well, which helps a lot with our ever-increasing grocery bills.

I can buy 6 whole fish (frozen from an Asian grocery store) for less than $10 which is a very good price for a wild-caught fish.

I am not worried about buying frozen fish as it does not change the nutritional profile, and most of the time they are frozen within minutes of being caught.  In fact, it might even be healthier to buy fish that has been frozen on the boat as opposed to fish that may have taken several days to be shipped to where you live.  Freezing may affect the texture, especially if they have been frozen for long periods or stored improperly.  But it is very difficult to buy fresh wild-caught fish in Alberta – most of the so called “fresh” fish in the stores has been previously frozen and then thawed for sale.

Mackerel are an oily fish, rich in those all-important omega 3 fatty acids, so I try to include them in our diet at least once a week.  They are also a good source of protein, phosphorus, Vitamin D, Niacin, Vitamin B12 and Selenium.

I usually prepare them using this method, but this time round I decided to fillet them using this method.  I didn’t get any photographs as hubby was not at home to take them for me, and my hands were covered in fish which I did not want to get all over the camera.

Next time I will though!

If thawing frozen fish, make sure you do so in the refrigerator or under cold running water.  NEVER thaw them on the countertop as that can lead to the growth of bacteria resulting in food poisoning.

If you can obtain fresh, unfrozen mackerel, you can still use them to make this recipe.

The green herb sauce has an Italian feel to it and really complements the oily fish.

This recipe is not only Paleo, it is also AIP friendly, and is incredibly quick to cook, taking only 10 minutes in the oven.

Mackerel with a Green Herb Sauce

serves 6

MS1

  • 6 mackerel – thawed if frozen and divided into 2 fillets using this method
  • 1-2 tbsp extra virgin olive oil
  • sea salt to taste

For the green herb sauce:

  • ¼ cup capers – rinsed, drained and chopped
  • 3 green onions – roughly chopped
  • 1 cup fresh Italian parsley
  • ¼cup fresh basil leaves
  • ¼tbsp apple cider vinegar (try to use one with a mother – this is the brand I like)
  • 1 cup extra virgin olive oil
  • sea salt to taste

Preheat the oven to 190°C/375°F.

Fillet your mackerel into 2 neat fillets using the method above, and lay them out on a rimmed baking sheet.  Drizzle with a little olive oil and then scatter with sea salt..

Bake in the preheated oven for around 10 minutes until the fish is firm and flakes easily.  Do not allow to overcook!

To make the green herb sauce you just put all the ingredients into a food processor or blender and process until the herbs are chopped and it is all evenly mixed.

GS7

Serve the sauce drizzled over your mackerel.

ms2

I served this with oven roasted rutabaga fries and oven roasted broccoli.