Marinated Mackerel

Mackerel fillets with firm, pearly flesh, seared and then submerged in a sweet and sour marinade. Melting red onions and vinegar provide a sharpness that cuts through the richness of the fish.

• Prep time: 20 min
• Cook time: 15 min
• Difficulty: Easy
• Calories: 585
• Protein: 31 g
• Carbs: 26 g
• Fat: 38 g

Ingredients

• 600 g Atlantic mackerel ( filleted )
• 2 piece Red onion ( finely sliced )
• 50 g Wheat flour ( for dusting )
• 50 ml Extra virgin olive oil
• 150 ml Red wine vinegar
• 1 tbsp White sugar
• 30 g Pine nut
• 30 g Raisin
• 2 piece Bay leaf
• 1 tsp Black peppercorns
• 1 pinch Gray sea salt

Instructions

1. Fish preparation

   Fillet the mackerel or ask your fishmonger. Remove the central bones with tweezers. Pat the skin dry with a paper towel so it is perfectly dry.

2. Flour and sear

   Dredge the fillets in wheat flour, tapping to remove excess. In a pan with hot extra virgin olive oil, place the fillets skin-side down. Sear until the skin is crispy, then flip for 30 seconds. Remove and set aside in a shallow dish.

3. Sauté the onions

   In the same pan, toss in the sliced red onions. Sauté without browning until they become translucent and soft. Add the pine nuts and raisins.

4. Making the marinade

   Deglaze with red wine vinegar and white sugar. Add the bay leaf, black peppercorns, and a pinch of grey sea salt. Simmer and reduce by half until the vinegar smell is less pungent.

5. Marinating

   Pour the boiling marinade over the fish fillets, covering them completely. Let cool to room temperature before refrigerating.

Chef's tips

• Mackerel must have bright eyes and metallic skin, a sign of absolute freshness.
• Wait 24 hours before eating: the acidity of the vinegar will 'cook' the heart of the fish and the flavors will fuse.

Storage

Store in the refrigerator in an airtight container, well covered by the marinade, for up to 3 days.