Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.
Ingredients
serves 4
Step 1
Heat broiler with rack 4 inches from heat source. Place mackerel in a nonreactive (glass or ceramic) baking dish. Pour lemon juice over fish, and let stand 10 minutes, turning once or twice.
Step 2
Meanwhile, whisk together vinegar, shallot, mustard, garlic, and 1/4 teaspoon salt; season with pepper. Let stand 10 minutes. Gradually add oil, whisking until emulsified. Whisk in tarragon and chives.
Step 3
Remove mackerel from lemon juice (discard juice), and pat dry with paper towels. Score skin a few times with a sharp knife. Sprinkle with 1/4 teaspoon salt and season with pepper.
Step 4
Lightly brush a broiler pan or rimmed baking sheet with oil. Arrange mackerel, skin side up, on pan. Broil until fish is cooked through and skin is crisp and browned, 3 to 4 minutes.
Step 5
Toss watercress with 1 tablespoon vin aigrette. Divide watercress among four plates; top each with a fish fillet, and drizzle with remaining vinaigrette, dividing evenly.
Nutrition Information
Step 6
(Per Serving)
Step 7
Calories: 338
Step 8
Saturated Fat: 5.2g
Step 9
Unsaturated Fat: 19g
Step 10
Cholesterol: 79.4mg
Step 11
Carbohydrates: 2.2g
Step 12
Protein: 22g
Step 13
Sodium: 405mg
Step 14
Fiber: .3g
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