Mackerel is a fatty fish that is high in good fats such as omega-3 fatty acids but, low in saturated fat. It is rich in vitamin D and it’s protein content is high. The omega-3 fatty acids are beneficial for heart health. They can lower blood pressure, heart rate and possibly improve blood vessel function. The American Heart Association recommends we have 2 servings (each serving is 100 gms) of fatty fish a week.
In this recipe I have used lots of lemon and garlic infused olive oil. The olive oil is also high in omega-3 fats. The lemon and herbs add a light and citrusy flavour. Whereas the cumin seeds give it an earthy and warm flavour. The combination is delicious! However, if you are not a fan of cumin seeds you can leave them out. The fish can be served with a side portion of spinach, carrots and potatoes.
Mackerel fillets – 400 gms
Dill sprigs – 1 cup
Parsley leaves – 1 cup
Lemon – 2
Olive oil – 4 tbsp
Garlic cloves – 6
Sea salt – 1 tsp
Cracked black pepper – 1 tsp
Roasted cumin seeds – 1/2 tsp or cumin seed powder 1 tsp
Dried red chilli pepper – 1 tsp
- Ground the herbs and 1/2 tsp salt with a mortar and pestle
- Toast the cumin seeds in a pan
- Add in the cumin seeds and black pepper and grind further until it is a paste
- Squeeze half a lemon and slice one whole lemon
- Rub the fish with the herb paste and lemon
- In a separate pan cook the garlic in olive oil on low fire till the garlic is soft
- When the garlic infused oil has cooled down, pour it over the fish
- Sprinkle red chilli pepper
- Let the fish sit covered for 1 hour to soak in all the ingredients
- Place the dish in an oven at 180 C for 8 mins
- Take it out when cooked and serve with the side dishes above!