Main Courses > Seafood Dishes > Fish > Teriyaki Mackerel

Quick & Flavorful Teriyaki Mackerel

Enjoy this simple and delicious teriyaki mackerel recipe, perfect for a weeknight dinner. The sweet and savory glaze complements the rich flavor of the mackerel, creating a satisfying and healthy meal.

Prep Time
10 minutes
Cook Time
15 minutes
Servings
2
Ingredients
  • 2 Mackerel fillets
  • 3 tablespoons Soy sauce
  • 3 tablespoons Mirin
  • 2 tablespoons Sake (or dry sherry)
  • 1 tablespoon Sugar
  • 1 teaspoon Ginger
  • 1 clove Garlic
  • 1 teaspoon Sesame oil
  • 2 Green onions
  • 1 teaspoon Sesame seeds

Prepare the Teriyaki Sauce

In a small bowl, whisk together the soy sauce, mirin, sake (or dry sherry), sugar, grated ginger, and minced garlic until the sugar is dissolved. This forms the flavorful base of our teriyaki glaze.

Marinate the Mackerel

Place the mackerel fillets in a shallow dish and pour the teriyaki sauce over them. Ensure both sides of the fillets are coated well. Let the mackerel marinate for at least 10 minutes, or up to 30 minutes for a more intense flavor.

Cook the Mackerel

Heat sesame oil in a non-stick skillet over medium heat. Place the marinated mackerel fillets skin-side down in the skillet and cook for about 5-7 minutes, or until the skin is crispy and golden brown. Carefully flip the fillets and cook for another 3-5 minutes, or until the fish is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).

Glaze with Sauce

Pour the remaining teriyaki marinade into the skillet. Let it simmer for a minute or two, allowing the sauce to thicken and glaze the mackerel fillets. Spoon the sauce over the mackerel to ensure it's evenly coated.

Serve

Transfer the teriyaki mackerel to a serving plate. Garnish with chopped green onions and sesame seeds. Serve immediately with steamed rice and your favorite vegetables for a complete and balanced meal.

Nutrition Facts Estimated per 100g of product

Calories: 200kcal
Protein: 20g
Fat: 12g
Carbohydrates: 5g
Sodium: 500mg

Other Considerations for Nutrition

Mackerel is a rich source of omega-3 fatty acids, which are beneficial for heart health. This recipe is relatively low in carbohydrates, making it suitable for low-carb diets. Adjust sugar quantity to adjust carbohydrates level.

← Poached Halibut with Lemon-Dill Sauce Seared Tuna Steak with Sesame-Ginger Glaze →

FAQ

  • Can I use different types of fish for this recipe?

    Yes, you can substitute mackerel with other oily fish such as salmon, tuna, or sea bass. Adjust the cooking time accordingly based on the thickness of the fillet.
  • Can I bake the mackerel instead of pan-frying it?

    Absolutely! Preheat your oven to 400°F (200°C). Place the marinated mackerel fillets on a baking sheet lined with parchment paper and bake for 12-15 minutes, or until cooked through.
  • How long can I store leftover teriyaki mackerel?

    Leftover teriyaki mackerel can be stored in the refrigerator for up to 2 days. Reheat gently in a skillet or microwave before serving.