Grilled Mackerel with Rocket
Prep
15 mins
Cook
12 mins
Servings
4
Difficulty
Easy
This is one of my go to weeknight dinners because it comes together in under thirty minutes and tastes absolutely restaurant quality. Mackerel is packed with omega 3 fatty acids that are brilliant for your heart and brain, plus it's incredibly affordable. The peppery rocket cuts through the rich fish beautifully, while capers and lemon add brightness and zing. Everything gets finished with good olive oil and a sprinkle of fresh parsley. It's the kind of meal that feels fancy but requires almost no fuss, which is exactly why I make it again and again.
Ella x
Ingredients
- 4mackerel fillets(skin-on, about 150g each)
- 150 gramsfresh rocket(washed and dried)
- 4 tablespoonsextra virgin olive oil
- 2lemon(1 for zest and juice, 1 for wedges)
- 3 tablespoonscapers in brine(rinsed and patted dry)
- 2 tablespoonsfresh parsley(finely chopped)
- 1 teaspoonsea salt
- ½ teaspoonblack pepper(freshly ground)
- 1garlic clove(minced)
- ¼ teaspoonred chilli flakes
Detail level
Instructions
- 1
Pat the mackerel fillets dry with paper towels and place on a clean cutting board. Season generously on both sides with sea salt and freshly ground black pepper.
Tip: Drying the fish ensures a better crust when grilling.
- 2
Heat your grill or grill pan to medium-high heat for about 5 minutes until it's hot. Lightly oil the grill grates to prevent sticking.
Tip: Test the temperature by holding your hand 10cm above the grill—you should only be able to hold it there for 2-3 seconds.
- 3
In a small bowl, combine minced garlic, chopped parsley, lemon zest, and red chilli flakes with 2 tablespoons of olive oil. Set aside.
Tip: This herb oil can be made while the grill is heating.
- 4
Place the mackerel fillets skin-side down on the hot grill. Cook for 5-6 minutes without moving them, until the skin is crispy and releases easily from the grates.
Tip: Resist the urge to flip or move the fish—let the heat do the work.
- 5
Carefully flip the fillets and cook for another 2-3 minutes on the flesh side until cooked through but still moist inside. The flesh should flake easily when tested with a fork.
Tip: Don't overcook mackerel as it can become dry; it cooks quickly due to its natural oils.
- 6
Transfer the grilled mackerel to a serving platter and immediately brush with the herb-infused olive oil and squeeze fresh lemon juice over the top.
Tip: Apply the oil while the fish is hot so it soaks in better.
- 7
Arrange the fresh rocket on a serving plate or around the mackerel fillets. Scatter the rinsed capers over the top.
Tip: The warm fish will lightly wilt the rocket leaves, adding nice flavor complexity.
- 8
Finish with the remaining 2 tablespoons of olive oil drizzled over the rocket, a pinch of sea salt, and serve immediately with lemon wedges on the side.
Tip: Serve right away while the fish is warm and the rocket is still crisp.
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