Mediterranean Roasted Mackerel Recipe

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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 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?

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.

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!

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.

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)

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.

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.

You can buy BELA Seafood at AmazonFood52World Market, and grocery stores nationwide, including Whole Foods, Sprouts, Fresh Market, and Mothers Market.

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:

  1. It's full of briny, tangy flavors like olives and capers that are perfectly balanced with smoky paprika and bright citrus.
  2. 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).
  3. It's super anti-inflammatory thanks to all those nutrients from the fish and flavorful spices, like red pepper flakes, parsley, garlic and onions.
  4. 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?
  5. 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!

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.
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4.91 from 11 votes

Mediterranean Roasted Mackerel Recipe

Servings: 4
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.
Prep Time10 mins
Cook Time10 mins
Total Time20 mins

Ingredients

Instructions

  • 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!

Video

Course: Main Course
Cuisine: Mediterranean
Keyword: canned fish, canned mackerel, mackerel, mediterranean, tinned mackerel
Author: Olivia Johnson

Nutrition

Calories: 211kcal



Photo Credit: Heidi Geldhauser

Disclaimer: This post includes affiliate links, and I will earn a commission if you purchase through these links. Please note that I’ve linked to these products purely because I recommend them and they are from companies I trust.

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.

35 thoughts on “Mediterranean Roasted Mackerel Recipe”

  1. This sounds like a yummy way to use canned fish! I got the canned mackerel in olive oil. Is it best to drain the fish before roasting?

    1. I don’t think it’s necessary to drain them, Priya, but I just pulled them out of the tin before roasting them. If you dump the whole tin (with oil) in the dish, it may be a bit too oily. I hope that helps!

  2. Robert Reichard

    What kind of olives? Black, green, kalamata? Guess I could experiment, but would like to know which you think go best with overall flavor.

  3. 5 stars
    I really loved reading your blog. I also found your posts very interesting. In fact after reading, I had to go show it to my friend and he ejoyed it as well!

  4. I dislike canned fish (it’s a texture thing), but I am trying to eat a Mediterranean diet so I bought some canned mackerel. I searched for recipes and had all the ingredients for yours. It is delicious! The tomatoes camouflaged that dry texture I dislike and really enhanced the flavor of the fish. I love that most of the ingredients are shelf stable or items I always have in the fridge. Thank you!

  5. 5 stars
    I love any kind of fish! Canned, frozen, fresh it just doesn’t matter to me! I don’t think I have ever tried mackerel though! I am going to have to rectify that situation with this lovely dish!

  6. 5 stars
    I love fish, but I usually opt for fresh because we live so close to the ocean and it’s readily available. This would be convenient to keep in the pantry for when you need a quick easy seafood dinner without the trip to the fishmonger!

  7. I grew up fishing and eating my weight in mackerel, but never had it prepared in such an exquisite way like you’ve done in this recipe. Wow! I’ll keep this in mind next time I’m in the mood for fish.

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