Marvelous Mackerel

If you are already eating seafood, there is a boatload of reasons why you should include more mackerel into your fish arsenal.

1) Mackerel is sky-high in the superstar omega-3 fats. Experts recommend that we consume on average about 250 to 500 milligrams per day to help fend of cardiovascular disease and a host of other maladies. Holy Mackerel, a 3 ounce serving of Atlantic mackerel contains a whopping 2270 milligrams of omega-3 fatty acids. So if you just had one serving per week this would work out to a seven day average of 325 milligrams.

2) This swimmer is a great source of vitamin D – rare in the food world. On top of acting as calcium’s wingman to build stronger bones, studies suggest those with adequate vitamin D levels are less likely to be inflicted with depression, diabetes, cancer, heart disease and the seasonal flu. Adequate blood levels may even improve athletic performance.

3) Mackerel is also abundant in protein, vitamin B12 and the potent antioxidant selenium.

4) Mackerel is a green pick. According to the Monterey Bay Aquarium: “Mackerel matures fairly quickly and produce high numbers of offspring, making it resilient to fishing pressure.”

5) Mackerel is easy to cook and delicious. When buying whole mackerel from the fishmonger, you might be able to get them to gut and clean it for you but it’s really easy to do on your own. Here’s a good guide to show you how to do it. Once cleaned, you can just toss in whatever seasonings you like and slap it on the stovetop or grill. Because of its fishy odor, mackerel is a good candidate for the outdoor grill.

Grilled Mackerel with Lime Salt

Serves 2

1 lb. whole mackerel
2/3 teaspoon kosher or sea salt
1/2 teaspoon ground black pepper
1/8 teaspoon cayenne pepper
Zest of 1 lime
1 lemon, thinly sliced
Fresh thyme

Preheat a grill to a medium-high heat. Add salt, pepper, cayenne and lime zest to a small bowl and combine well. Clean mackerel if needed and rinse with cold water. Pat dry with a power towel. Season the inside of the mackerel with lime salt and place lemon slices and fresh thyme in the cavity. If you like, you can close the fish with kitchen twine. Grill the fish on lightly oiled grill rack (I usually oil the fish skin as well), covered if using a gas grill, for about 10-12 minutes, flipping once half-way. The grilling time will vary depending on the size of your catch of the day.

 

 
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A hard fought meal