This quick and easy mackerel recipe is bursting with protein, omega 3s and Vitamin C, plus tastes of delicious Mediterranean flavors, AND it's made in 20 minutes or less! Canned mackerel is fresh, mild and so good for you.
This post is sponsored by BELA Brand Seafood. All thoughts and opinions are my own. Thank you for supporting the brands that make it possible for Root + Revel to provide free content and healthy living inspiration.
What's low calorie and low carb, but chockfull of protein, omega 3s and Vitamin C?
This Mediterranean Mackerel Recipe, that's what! Grab a fork, friends. Your life is about to get a whole lot more delicious.
Much like sardines, anchovies and other canned fish, mackerel catches a bad rap. But in reality, mackerel is mild, fresh and light.
Especially when drizzled with a bright acid, like lemon juice or vinegar, mackerel is actually not a super fishy fish.
I know, canned fish is about the farthest thing from sexy food, but I swear, it's shockingly delicious and so stinkin' good for you! Just trust me on this…Have I ever steered you wrong?
How to Cook with Mackerel
Canned mackerel is extremely versatile–it's delicious on its own or with crackers as a quick afternoon snack or you can cook it like a steak–it takes to stuffing and grilling incredibly well, or you can use a broiler to crisp up the skin or do a quick sear on both sides using a hot cast iron pan (note: this works better for fresh, whole mackerel than canned).
Squeeze some fresh citrus juice over it, or use leftovers to make omelets or a frittata.
Another favorite way to prepare mackerel? Roasted with Mediterranean goodness like tomatoes, capers, and olives in the case of this recipe.
Not only is this recipe delicious, elegant and chockfull of nutrition, but it also requires less than 10 minutes of prep time and is ready to be served in just 20 minutes total.
This time of year, especially, I'm all about the quick and easy dinners, and this one has major wow factor. Just look at it!
Health Benefits of Mackerel
If you've read this far, you probably already know you love mackerel–smart girl!
But at the off chance you're still waiting to be convinced, let me just wax poetic on the health benefits of mackerel for a moment. Indulge me, K?
Mackerel contains nearly 30g of protein per serving, which helps our bodies build cells, boost brainpower, break food down into energy and keeps us feeling fuller, longer.
The oily fish is also rich in Omega-3s, which, as we've discussed before, reduce inflammation, balance blood sugar levels, and improve mood. These good fats also reduce your risk of cardiovascular disease and the likelihood of developing Alzheimer’s disease.
Mackerel is low calorie and contains NO carbs; plus, it is a great source of calcium, vitamin D and B12, all of which can help against cardiovascular disease, prostate cancer, age-related vision loss, arthritis, and dementia. (source)
My favorite brand of Mackerel comes from BELA Seafood–it's the ONLY Portuguese mackerel on the market and it's packed within 8 hours of catch, resulting in some uber fresh fish.
Sourced from centuries-old fisheries along the non-industrial European coastline (rated a “Best Choice” by Seafood Watch), this family-owned seafood biz uses sustainable, wild caught fishing practices.
And their mackerel is packed in organic extra virgin olive oil and organic Piri-Piri sauce if you like a little kick with your seafood.
Again, don't fall victim to the myth that mackerel is super fishy. Truth: fishy flavor comes from a fish that’s not straight out of the water.
And because BELA packs their mackerel within 8 hours of being caught, it’s super fresh and thus not super fishy tasting.
The Best Mackerel Recipe
Now that I've convinced you to give mackerel a try (or reminded you just how incredibly delicious this super fish is), let's talk about this recipe. Here's why I love it:
- It's full of briny, tangy flavors like olives and capers that are perfectly balanced with smoky paprika and bright citrus.
- Thanks to the tomatoes, it's jam-packed with Vitamin C (skin-nourishing immune booster!), not to mention other nutrients like Vitamin B12 (energy boost), Potassium (improves heart health, anxiety and stress, muscle strength, metabolism, and electrolytic functions) and Phosphorus (great for bone health and detox).
- It's super anti-inflammatory thanks to all those nutrients from the fish and flavorful spices, like red pepper flakes, parsley, garlic and onions.
- And despite all this deliciousness, it's also allergy-friendly: dairy free, gluten free, Paleo, Keto, low carb, low sugar, high protein, tons of healthy fats. We could all use some guilt-free meals around the holidays, amiright?
- It comes together in 20 minutes. Need I say more?
If you try this Mediterranean Roasted Mackerel Recipe, be sure to share a photo and tag me @rootandrevel on social media–I’d LOVE to see how it turned out for you!
Mediterranean Roasted Mackerel Recipe
- 2 tablespoons organic extra-virgin olive oil
- 1 yellow onion diced
- 2 cloves garlic minced
- 1 24-ounce can organic crushed tomatoes no salt added
- 1/2 cup olives sliced
- 1/4 cup wild capers
- 1 tablespoon organic paprika
- 1 teaspoon organic red pepper flakes
- salt and pepper to taste
- 2 cans BELA’s Portuguese mackerel
- 2 tablespoons lemon juice
- fresh chopped parsley for garnish
- Preheat oven to 350F. In a large skillet over medium-high heat, sauté the onions in olive oil until soft, about 3 minutes. Add the garlic and cook until aromatic, about 1 minute. Add the crushed tomatoes, olives, capers, paprika, and season with salt and pepper to taste. Stir to combine and cook until heated through, about 2 minutes.
- Meanwhile, in one large baking dish or 4 small personal dishes (I recommend these), arrange the mackerel filets. Divide the tomato sauce mixture evenly over the fish.
- Roast for 8-10 minutes until the fish is cooked through. Remove from the oven and leave to rest.
- Squeeze fresh lemon juice over the roasted fish and garnish with parsley. Serve and enjoy!
Photo Credit: Heidi Geldhauser
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