Greek Mackerel Fillets in Olive Oil Net Weight 480g Easy Open Tin Can from www.greektasteonline.co.uk
Introduction
Mackerel fillets are a tasty fish that is packed with nutrition. They are high in omega-3 fatty acids, which are great for your heart and brain health. Mackerel is also a good source of protein and vitamin D. In this recipe, we will be pan-frying the mackerel fillets with a delicious lemon and herb butter sauce. It's a quick and easy recipe that is perfect for a weeknight dinner.
Ingredient
For this recipe, you will need:
4 mackerel fillets
2 tbsp butter
1 lemon, juiced
2 cloves garlic, minced
1 tsp dried thyme
1 tsp dried oregano
Salt and pepper
1/4 cup all-purpose flour
2 tbsp olive oil
Mackerel Fillets
When buying mackerel fillets, look for ones that are fresh and firm to the touch. The flesh should be pinkish-gray and not have a strong fishy smell. If you can, buy fillets that are already cleaned and deboned to save time.
Butter Sauce
The butter sauce is what makes this recipe so delicious. It's a simple mixture of butter, lemon juice, garlic, thyme, and oregano. Make sure to use fresh lemon juice for the best flavor. You can also substitute the dried herbs for fresh ones if you have them on hand.
Instructions
Step 1: Season the Mackerel Fillets
Start by seasoning the mackerel fillets with salt and pepper. Set them aside while you prepare the butter sauce.
Step 2: Make the Butter Sauce
In a small saucepan, melt the butter over medium heat. Add the minced garlic and cook for 1-2 minutes until fragrant. Stir in the lemon juice, dried thyme, and dried oregano. Season with salt and pepper to taste. Keep the sauce warm over low heat.
Step 3: Coat the Mackerel Fillets
Place the all-purpose flour on a plate and season with salt and pepper. Dredge each mackerel fillet in the flour, shaking off any excess.
Step 4: Pan-Fry the Mackerel Fillets
Heat the olive oil in a large skillet over medium-high heat. Add the mackerel fillets and cook for 3-4 minutes on each side until golden brown and cooked through.
Step 5: Serve
Transfer the cooked mackerel fillets to a plate and drizzle with the lemon and herb butter sauce. Serve immediately with your favorite side dishes.
Nutrition
This mackerel fillet recipe is not only delicious but also healthy. Each serving contains approximately:
Calories: 380
Protein: 27g
Fat: 24g
Carbohydrates: 13g
Fiber: 1g
Sugar: 1g
Sodium: 380mg
Omega-3 Fatty Acids
As mentioned earlier, mackerel is a great source of omega-3 fatty acids. These essential fatty acids are important for brain function, heart health, and reducing inflammation in the body. Eating mackerel regularly can help improve your overall health and well-being.
Vitamin D
Mackerel is also a good source of vitamin D, which is important for bone health and immune function. Getting enough vitamin D can be difficult, especially if you live in a place with limited sunlight. Eating mackerel is a tasty way to boost your vitamin D intake.
Conclusion
This mackerel fillet recipe is a great way to enjoy a healthy and delicious meal. The lemon and herb butter sauce adds a burst of flavor to the pan-fried mackerel fillets. With just a few simple ingredients, you can have a tasty dinner on the table in no time.
