HEALTHY BAKED MACKEREL RECIPE

Learn how to make delicious oven-baked mackerel fish with only two(2) ingredients and step-by-step instructions. This is a healthy seafood recipe perfect for dinner or lunch.

Mackerel is one of the healthiest oily fish you can cook at home and this oven-baked mackerel recipe gives delicious tender meat and crispy skin.

Whether you are new to cooking fish or looking for a healthy meal idea, these are the benefits of eating mackerel.

Benefits of mackerel fish

Rich in omega-3 fatty acids – the high content of omega 3 acids in mackerel fish helps to support the immune system, lower bad cholesterol and reduces inflammation.
Mackerel fish contains high quality proteins that helps with muscle growth and repairs as well as overall energy and body strenght.
It is a rich source of vitamin D which strengthens the bones and supports immune function.
Although mackerel fish is fatty, it is believed to aid weight management as it supports healthy metabolism and controls appetite.

Let’s move on to the list of ingredients needed to make crispy baked fish.

Baked mackerel fish ingredients

2 mackerel fish
1 tsp salt

How to make crispy baked mackerel fish

Clean the fish properly and the first thing to do is to defrost the fish by putting it in room temperature water until it softens
Next is to remove the fins and the bony tail. this can be done with a knife or kitchen scissors
Open the fish head and pull out the gill
Make a shallow cut in the belly of the fish, then remove the intestines
Also use a knife to scrape the blood cloth after the intestines have been removed.
Rinse inside the fish head well under running water till it is clean.
For step-by-step guide and a photo recipe on how to clean mackerel fish check here.
Transfer the clean fish to a bowl
Lightly sprinkle salt on it, then rub the salt into all parts of the fish with your hands
Remember the rub the salt into the belly area of the fish.
Preheat your oven for 20 minutes on 180 degrees
Cover the oven tray with aluminium foil or baking paper
Place the fish on the oven tray
Transfer into the oven and bake for 15 mins on 180 degrees
Bring it out to the oven
Scrape off the white gunk from the fish
Turn it to the other side and put back in the oven so that that side can bake too
Bake for 15 minutes on 180 degrees – at this time you would notice the fish oil starts to come out to the fish
For crispy skin, turn the fish again and bake for another 10 minutes
Repeat again so that the other side can be crispy as well.

Delicious crispy baked mackerel fish prepared with only two ingredients is ready to be enjoyed or used for cooking.

This fish can also be used to add flavour to other dishes, so in case you want to use this fish for cooking other foods, soups or dishes, it is advisable that you remove the bones first.

Learn how to thoroughly remove mackerel fish bone in the video linked below. You can watch for a video demonstration of how to make delicious baked mackerel fish.