Grilled Mackerel with Courgette
Prep
20 mins
Cook
12 mins
Servings
4
Difficulty
Easy
This is one of my favorite quick weeknight dinners that feels far more impressive than the effort required. Mackerel is wonderfully rich in omega 3 fatty acids, which are fantastic for your heart and brain, and pairing it with fresh courgettes keeps the meal light and balanced. What I love most is that the whole thing comes together in under thirty minutes from start to table. The fish cooks in just twelve minutes on the grill, while the courgettes become tender and slightly caramelized. It's simple enough for a busy Tuesday but elegant enough to serve to guests, and the fresh lemon and garlic really let the natural flavors shine through without fussy techniques.
Ella x
Ingredients
- 4mackerel fillets(skin-on, about 150g each)
- 3courgettes(sliced lengthwise into 5mm strips)
- 6 tablespoonsextra virgin olive oil
- 3 tablespoonsfresh lemon juice
- 2garlic cloves(minced)
- 2 teaspoonsfresh thyme(leaves only)
- 3 tablespoonsfresh parsley(finely chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper
- ¼ teaspoonred chilli flakes
- 1lemon(cut into wedges for serving)
Detail level
Instructions
- 1
Preheat your grill to medium-high heat, about 200°C. Pat the mackerel fillets dry with paper towels and season both sides with half the salt and pepper.
Tip: Dry fish ensures better grilling and prevents sticking to the grill grates.
- 2
In a small bowl, whisk together 4 tablespoons of olive oil, lemon juice, minced garlic, thyme, and red chilli flakes. Set this dressing aside.
Tip: Making the dressing ahead allows the flavours to meld while you prepare the courgettes.
- 3
Toss the courgette strips with 2 tablespoons of olive oil, remaining salt, and pepper. Arrange them in a single layer on the grill.
Tip: Lay courgettes perpendicular to the grill bars to prevent them from falling through.
- 4
Grill the courgettes for 3-4 minutes per side until they develop golden char marks and are just tender. Transfer to a serving plate.
Tip: Don't move the courgettes too frequently; let them sit to develop colour.
- 5
Place the mackerel fillets skin-side down on the grill. Cook for 4-5 minutes without moving them, until the skin is crispy and releases easily from the grates.
Tip: The fish will naturally release when it's ready to flip.
- 6
Carefully flip the mackerel and grill the flesh side for another 2-3 minutes until cooked through. The flesh should flake easily with a fork.
Tip: Mackerel cooks quickly due to its high oil content; avoid overcooking.
- 7
Arrange the charred courgettes and grilled mackerel on serving plates. Drizzle the reserved garlic and herb dressing over both components.
- 8
Finish with a scatter of fresh chopped parsley and serve immediately with lemon wedges on the side.
Tip: Fresh parsley adds a burst of freshness and colour to the finished dish.
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