Healthy Grilled Mackerel Fish in Parchment

Grilled mackerel is served with soy sauce and lemon wedges in a white plate

Healthy Grilled Mackerel Fish in Parchment

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

Course Main Course

Cuisine Korean

Diet Gluten Free

Keyword fish in a parchment paper, grilled mackerel, mackerel, mackerel fish, pan grilled mackerel

Prep Time 15

Cook Time 15

Total Time 30

Servings people

Calories 362

Author Holly Ford

Equipment

Parchment paper

Ingredients

1 mackerel fish filleted, salted if available or use fresh
2 cup (240 ml) rice water
1 tsp white vinegar
2 tsp oil

To serve with (optional)

1 tbsp soy sauce
2 slices lemon wedges

Instructions

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 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 and cover. Continue to cook for another 5-6 minutes.
Open the pouch carefully using scissors and let the steam escape. Place the grilled mackerel on a serving plate with lemon wedges and soy sauce for dipping. When ready to serve, squeeze the lemon over the fish. Take a piece of fish and dip it lightly in the soy sauce. Serve with rice.

Notes

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.

Nutrition