Monday, December 3, 2012

Pan-Fried Mackerel, Japanese Style

Japanese Style Pan-Fried Mackerel

Serves 4 for a main dish with rice, or 8 for a side with lots of vegetables.
Our sweet waitress at a Japanese restaurant, which Mom and my sisters have frequented for lunch, whispered that instead of ordering the Mackerel there, I should just go to the oriental market in town, buy frozen mackerel fillets for cheap and eat at home to save money! She told me about this easy way to fry them.

 If you need a quick dinner, this is very fast to make. Just get the fillets out of the freezer the day before.
Mackerel is high in Omega-3 oils like salmon, sardines, flounder and herring.
Make sure to avoid “king mackerel” which is high in mercury and low in Omega-3’s.
Look for the healthy ones: Spanish, Atlantic or Pacific mackerel.

4 mackerel fillets (2 fish)
Olive oil
Splatter mesh screen

1.     Rinse thawed mackerel under cold water, hold over sink for a bit to let excess water drip off, and set aside on a big plate. 
2.     Preheat a large 12-inch skillet (or larger) over medium-high heat.
3.     While skillet is heating, salt mackerel on both sides, then sprinkle flour onto both sides—be liberal, and rub flour over fish until fillets are evenly coated. Shake off excess flour.
4.     Add a few tablespoons of olive oil to hot skillet, and let heat for a few seconds. Slip fillets SKIN-side-down into the oil one at a time and cover with mesh splatter screen to keep the stovetop clean. If skillet isn’t level and oil goes to one side, figure out how to make it level for even frying.
5.     Fry for 3 minutes (medium-high heat), then turn fish and fry for 7 minutes (low heat).  Turn again and fry for 1 minute to crisp up skin again.
6.     Serve with rice.

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