FRESH MACKEREL PARCELS, healthy, easy-peasy

July is the peak time for fresh mackerel; get ready!

Mackerel baked with onion, lemon & sherry with a side of sauteed grapes 

Mackerel is a great fish for healthy diets; it's packed full of good oils including Omega 3 and is very easy to cook.  When it's in season and at its peak, the fresh fish provide a frugal meal.  

The fish needs good strong flavours and is often served with a fruit accompaniment to counteract its oiliness.  Don't be put off by the sauteed grapes; they are brilliant with the mackerel.

Steamed, baked or even fried with an oatmeal coating, it's a treat to have fresh mackerel.  When shopping, look for bright eyes and irridescent skin.  Buy whole fish and ask the fishmonger to either take the head off or fillet the fish for you. Only buy fillets when you trust absolutely the seller.     

Mackerel is wonderful steamed with black bean sauce but this recipe is more suitable for summer.  It's baked until just done and served with grapes and New Potato Vinaigrette.  

Cost: £2.50
Serves: 2

Ingred:
   2 fresh mackerel fillets
   a small yellow or red onion, thickly sliced
   a lemon, thinly sliced, with peel removed
   dry sherry/grape juice/white wine OR water
    

   parchment paper

   small bunch of seedless grapes
   olive oil

Method:

1. Pre-heat oven to 350f/180/gas5; slide in a small tray
2. Cut 2 pieces of parchment paper big enough to envelope one fillet each
   
3. Put two rings of onion on the bottom and lay the fillet on top
4. Lightly pepper and salt; cover with 2 slices lemon
5. Add a generous tablespoon chosen liquid
6. Take the sides of the paper up; fold over until about an inch above the fish; seal the sides in the same manner
7. Place paper parcels on tray; bake 15-20 8 mins (the cooking time is longer than usual because the flesh is firmer)
8. Remove and rest 1-2 mins
9. Meanwhile, sautee grapes in a med-hot pan until cooked through but not broken
10. When ready to serve, open parcels and slide fish onto a serving dish, pouring liquid on top
11. Serve with grapes on the side

Tips:
For a more earthy version of fresh mackerel, line a steamer tray with parchment paper; lay fillets on top of slices of ginger; cover with slices of garlic; steam 7 minutes; serve with finely sliced green onions.  This is best served warm.

                           More fish on NavBar: Recipes I 

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This recipe  has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.