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Sailboat Galley – The Best Mackerel

Mackerel is a nutritious fish for everybody. It has high levels of essential fatty acids, which improve endurance and aid recovery after exercise while helping to maintain beautiful skin.

Arguably the simplest way to cook mackerel is quickly pan-frying the fillets; just remember to remove the pin bones first. Barbecuing is a fantastic way to cook mackerel fillets – the high heat gets the skin super-crispy and the flesh is cooked in no time.

Mackeral has a substantial amount of Omega 3 Fatty Acids, is rich in protein, contains a lot of Vitamin B12, and is more affordable than other seafood such as salmon. It is a popular protein in Asia, and many households have Mackeral for breakfast.

Serve the mackerel in a pan with a few slices of toast and you will see that this time it will be more than appreciated!

OceanWaveSail Galley-Mackerel in a pan

Prep Time

10 mins

Cook Time

30 mins

Total Time

40 mins

Servings

4 sailors

Ingredients:

  • Mackerel 1 ¼ lb (550 g) - (cleaned fillets)
  • Tomato puree 3 tbsp (50 g)
  • Pine nuts 3 tbsp (20 g)
  • Black olives 8 - (pitted)
  • Parsley 1 bunch
  • Dry white wine ⅓ cup (70 g)
  • Fine salt to taste
  • Cherry tomatoes ½ lb (250 g)
  • Raisins 2 tbsp (30 g)
  • Salted capers 10 (10 g) - (desalted)
  • Garlic 1 clove
  • Oregano to taste
  • Extra virgin olive oil to taste

How to prepare it:

  • To make the mackerel in a pan, first chop the parsley and cut the cherry tomatoes in half 1. In a large pan with a drizzle of oil, put the parsley and the garlic clove, peeled and cut in half 2. Cover with the lid and let it dry for a minute over medium heat, then add the cherry tomatoes 3. Add salt and cook for 5 minutes over high heat, always with the lid on.
  • Pour the sauce 4 and continue cooking for another 7 minutes, over high heat with the lid. Now add the raisins 5 and the pine nuts 6.
  • Also add the coarsely chopped olives 7 and the desalted capers 8. Stir and leave to flavor for a couple of minutes over high heat 9.
  • At this point, lower the heat and place the mackerel fillets 10, then pour the white wine 11. Gently mix to cover the fish with the sauce and flavor with oregano 12.
  • Cover with the lid and cook for 10 minutes over medium-low heat 13. Finally remove the lid and reduce the sauce for 5 minutes over high heat 14. Serve your mackerel in a pan immediately 15!

It is advisable to eat the mackerel in a pan as soon as it is ready. If necessary, you can keep it in the refrigerator for a maximum of one day.

TIPS

If you wish, you can omit the capers or olives.

Raisins give the sauce a characteristic note of sweetness.




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