Healthy Grilled Mackerel Fish in Parchment

Enjoy this easy and healthy grilled mackerel fish recipe that delivers smoky, crispy skin and juicy, tender flesh. Using the parchment paper method, you can effortlessly eliminate unwanted fish odors while reaping all the benefits of Omega 3.

Mackerel is an ideal choice for seafood enthusiasts seeking both flavor and health benefits. It stands shoulder to shoulder with salmon as a savory main course option.

I’ve always been partial to the crispy skin of Korean-style fried mackerel. Yet, the persistent fishy aroma in the kitchen after cooking has often deterred me from preparing it, regardless of my fondness for the dish.

With this grilled mackerel recipe, we introduce a game-changer: parchment paper. This simple addition ensures that you can savor your mackerel without the lingering kitchen smells.

You’ll be pleasantly surprised by the ease of this method, which can be applied to virtually any fish you wish to cook.

Mackerel Fish Benefits

Mackerel, a popular oily fish savored across the globe, is not just prized for its rich and distinct flavor, but also for the health benefits it offers.

1. Rich taste: Mackerel has a rich taste with a slightly smoky flavor. It also has a firm texture that holds together. You can actually use chopsticks to pick the pieces up.
2. Inexpensive: Mackerel is cheap, but the downside is mackerel is not always available in your local grocery stores. If you go to Asian markets, you will find stacks of this blue-backed fish. The cost is around $2 per fish and the fish guy will clean it for you however you like.
3. Good source of omega-3 acids: Mackerel is higher in inflammation-fighting omega-3 acids than other commonly eaten fish. It is also a good source of vitamin B6 and niacin, which are important for our health.
4. Can Help with Weight Loss: Mackerel is a low-calorie, high-protein food that can help with weight loss by keeping you feeling full and satisfied.

Health Benefits of Omega-3

Omega-3 fatty acids are essential nutrients known for multiple health benefits. They support heart health by regulating cholesterol and blood pressure. Their anti-inflammatory properties help combat conditions like arthritis.

Omega-3 aids in mental health, reducing depression symptoms and cognitive decline. It also promotes eye health, prevents macular degeneration, and maintains bone and joint strength. Beneficial for skin hydration and protection against UV rays, consuming Omega-3 rich foods like mackerel and salmon is recommended for optimal health.

Is mackerel fish high in mercury?

Mackerel is a broad category, and mercury content can vary depending on the type of mackerel. While King mackerel and Spanish mackerel are known to contain higher levels of mercury and are often advised to be consumed in moderation.

Other types like Atlantic mackerel and Alaska mackerel typically have lower mercury levels and are considered safer for regular consumption. Always consult guidelines in your region or specific recommendations from health organizations regarding safe fish consumption.

Choosing Fresh Mackerel for Your Recipe

When selecting fresh mackerel, consider the following:

• Firm Flesh: The flesh should be firm and should spring back when pressed gently.
• Clean, Shimmering Skin: Look for mackerel with clean and gleaming skin, free from any blemishes or discolorations.
• Bright Eyes: Fresh mackerel should have clear, bright eyes. Avoid those with cloudy or sunken eyes.
• Retain the Skin: When getting your mackerel cleaned and filleted, ask the butcher to keep the skin on. The skin helps maintain moisture during cooking and contributes to the smoky flavor.

Cooking Tips

Here I give you a few tips to reduce or even eliminate the fish odor so that you can enjoy this amazing fish without stressing about getting rid of the smell in the kitchen.

1. Use rice water to soak the fish for 10 minutes. This is a good method especially if you are using the heavily salted mackerel that are sold in stores. Soaking helps to get rid of some of the extreme saltiness. It also helps reduce the fish odor. (You can skip this process if using fresh mackerel.)
   • Check out my spicy pan-fried Korean mackerel recipe for the idea.
2. Use vinegar. Brush mackerel fillets with a small amount of vinegar. It firms up the flesh and makes the fish more enjoyable. Don’t worry, you won’t taste the vinegar at all.
3. Use parchment paper. It not only locks in the moisture within your mackerel, it also seals the smell from sneaking outside. Once cooking is finished, the fish odor is gone and you will be surprised at the outcome–perfect-looking grilled mackerel.

If you are looking for more mackerel recipes, try my Braised Mackerel and Radish or Goglabi (Pan-fried mackerel with the gochujang sauce). These recipes put completely different twists on the preparation of mackerel.

How to Make Grilled Mackerel Fish in Parchment Paper

• If using an already salted mackerel fish, soak it in rice water for 10 minutes to reduce some of the saltiness.
  • If using fresh fish, soak for 5 minutes or skip this step.
• Take the fish out of the water and dry completely with a paper towel.

• Apply a thin coat of vinegar (about 1 teaspoon) on both sides of the mackerel flesh and skin.
• Brush a piece of parchment paper with some oil.

• Place the mackerel fillet in the parchment paper and fold it over the fish.
• Fold the sides of paper twice to make a pouch and seal the fish inside.

• Place the pouch, folded side down, in a large pan over medium low heat and cover with a lid, cook for 6-7 minutes.
• When you see the pouch is puffing high, turn the pouch to the other side carefully so that the fish will stay flat inside.

• You should see the bottom side of parchment paper showing golden brown. Cover and continue to cook for another 6-7 minutes over medium low heat.
• Open the pouch carefully using scissors and let the steam escape.

Serving Suggestions

Serve the grilled mackerel with lemon wedges, soy sauce, and rice. Squeeze lemon over the fish before dipping in soy sauce. In Korea, it’s commonly paired with Kimchi Stew or Soybean Paste Stew.

Side dishes to go with grilled fish:

• Korean Bean Sprout Side Dish (Kongnaul Muchim)
• Korean Spinach Side Dish (Sigeumchi Namul)
• Spicy Korean Cucumber Salad (Oi Muchim)

Storage and Reheating Tips

While freshly cooked mackerel offers the best flavor and texture, there may be times when you can’t finish it all in one sitting. If storing leftovers, place in an airtight container and consume within 1-2 days. Gently reheat in the oven or microwave to retain moisture and texture.

FAQs

What does mackerel fish taste like?

Mackerel has a rich, pronounced flavor with a slightly smoky undertone. It’s an oily fish, which gives it a moist texture, and its taste is considered stronger than that of many other fish. The freshness of the fish plays a significant role in its flavor, with fresher mackerel tasting milder and less “fishy.”

What is an alternative to mackerel?

If you’re looking for fish with a similar texture and flavor profile, sardines or herring are good alternatives. For those seeking other oily fish rich in omega-3s, salmon, trout, and mackerel pike can also serve as alternatives.

How can you cook mackerel without parchment paper?

If you don’t have parchment paper, there are several other methods to cook mackerel:

• Grilling: You can grill mackerel directly on a barbecue or stovetop grill pan. Ensure the fish is well-oiled to prevent sticking.
• Baking: Place the mackerel in an oven-safe dish and bake in a preheated oven. You can use aluminum foil as an alternative to parchment paper, but make sure to oil the side touching the fish to prevent sticking.
• Pan-frying: Use a non-stick or well-seasoned skillet to pan-fry mackerel fillets until they’re golden and cooked through.

More Mackerel Recipes

• Korean Mackerel and Radish Recipe
• Korean Pan-Fried Spicy Mackerel (Gogalbi)
• Mackerel Pike Kimchi Stew