Looking for a quick, budget-friendly and delicious way to prepare fresh mackerel? Try this simple, healthy French recipe of pan-fried mackerel with mustard. It will have you enjoying flavourful fish with minimal effort in just minutes.
What's the Best Fish to Cook on a Budget?
While we enjoy cooking salmon, both mackerel and sardines are great fish to cook if you're on a budget. Although even cheaper bought as tinned or canned, buying fresh is also best and cheapest at the fishmonger.
Inspired by a trip to Bandol on France's Riviera, try these roasted fresh sardines. Stuffed with breadcrumbs, lemon and garlic, they're a taste of the Mediterranean.
Choosing the Best Mackerel Fillets
When selecting the best mackerel fillets for this dish, always opt for fresh and firm fillets that have a shiny appearance and mild aroma. Look for fillets that have no discolouration or fishy smell, as these are signs of freshness and quality. If possible, choose fillets that are sustainably sourced to support environmentally friendly practices in the fishing industry.
Remember, the quality of your ingredients directly impacts the outcome of your dish. Even my daughter who doesn't like white fish loves this dish! So there you go.
Perhaps because it's also really healthy, packed with essential Omega 3 fish oil?
For more, see the British Heart Foundation's details on mackerel's health benefits.
Adding the French Mustard Topping
Topped with high-quality mustard and a pinch of black pepper, you can achieve a perfect balance of acidity that complements the richness of the fish. Any mustard is good, but we love a plain one from Dijon. You could also spice it up by adding fancy mustards with extra flavours.
Simply generously spread it over the mackerel fillets, ensuring that each piece is evenly coated. This step is crucial in adding layers of complexity to the dish and creating a delicious crust when pan-fried.
How to Cook Mackerel Fillets - The Best Cooking Method
In my humble opinion, the best cooking method for fresh mackerel is to pan fry it. I picked up this simple tip from our poissonier or fishmonger, Matthieu, at our local market.
It's not just quick but this way you avoid over-cooking it. The aim is to serve the fish still fluffy to retain its nutrients, texture and flavour.
Do I Need to Soak Mackerel Before Cooking?
With fresh mackerel fillets, there's no need to pre-soak the fish.
Pan-Frying Mackerel with Mustard
Once topped with mustard, the focus shifts to pan-frying the mackerel to perfection. Achieving the ideal balance of crispy skin and tender flesh requires careful attention and precision in the cooking process. Fry the fish in a non-stick frying pan with a little butter and drizzle of olive oil over medium-high heat. This creates a golden crust on the fish while ensuring that it remains moist and flavourful on the inside.
Gently place the coated fillets in the pan and cook until the bottom is crisp and browned, then carefully flip them over to cook the other side for about 3 minutes. With a watchful eye and a few minutes on each side, you can achieve a beautifully cooked mackerel that is both succulent and delicious.
Can I Eat Pan-Fried Mackerel Skin?
You can eat the mackerel skin, no problem. It's up to your own personal taste, however. If you pan-fry it until it's crispy, then it just adds extra texture.
Personally, I prefer to leave the skin but that's just me. At least my husband, Antoine, enjoys pinching mine too, so there's no waste!
Canned Mackerel Recipe
This recipe also works well using tinned or canned mackerel. Place the fish on toast, spread mustard on each fillet and, instead of pan frying, place under a hot grill until sizzling.
How do Cook Ready to Eat Mackerel?
Alternatively, for fresh mackerel already cooked and ready to eat, there's no need to cook it. Usually sold smoked in supermarkets, often studded with peppercorns, it's best served flaked in salads.
Enjoy in this roasted beetroot salad with apple and mackerel.
What Goes Best with Pan-Fried Mackerel with Mustard?
Here are some serving ideas, how we like mackerel best as a complete meal. Don't forget to squeeze over some fresh orange, lemon or lime, to compliment the flavours of the fish and/or garnish with a sprig of fresh herbs, such as parsley, chervil or dill, to elevate the presentation and add a burst of herbaceous flavour.
- Serve on top of a crisp, green salad dressed with a light vinaigrette or roast beetroot salad for a light summer dish.
- Serve with roasted vegetables, such as oven-roasted asparagus or with a tian de legumes (roasted summer vegetables, like a baked ratatouille).
- For something hot, top over sautéed green beans with garlic, glazed carrots, or Flemish style braised red cabbage (recipe upcoming).
- For a more substantial dish, serve with French classic potato bakes, such as Gratin Dauphinois or Potato Gratin Savoyard (with cheese but no cream).
Pan-Fried Mackerel with Mustard
Ingredients
- 4 large mackerel fish fillets (from 2 fish) prepared by your fishmonger, including skin
- 4 tbsps Dijon mustard
- ¼ teaspoon freshly milled pepper
- olive oil and butter
- 1 orange or lemon, juice only
Instructions
- Lay out the fish fillets, skin side down on kitchen paper. Spoon over the mustard on each and spread evenly to coat. Top with a few turns of the peppermill.
- Meanwhile, over medium-high heat, melt in a little butter with some olive oil then add the mackerel fillets, skin side down first. Press down with a spatula and cook for about 3-4 minutes until the skin is seared.
- Carefully turn over the fillets and cook for a further 2-3 minutes or until cooked through but still soft and moist.
- Finish off with a squeeze of orange and serve immediately.
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