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)
Salt
Flour
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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