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Fried Mackerel with Rocket and Onion

Prep Time:

30 Minutes

Cook Time:

5 Minutes


2 Servings



About the Recipe

Despite the fact that mackerel contains so many good things (think Omega-3 oils, Vitamin B12 and D + protein) it's also laden in the UK with a rather dull image. I like to think that this recipe raises mackerel out of the humdrum onto a higher plane - the rocket and onion make a contrast with the oil flavour of the fish and the floury coating gives the flesh a crunchy texture it would otherwise lack.


2 fillets of mackerel

for the marinade:

1 tbsp soy sauce

1 tbsp mirin

3 - 4 tbsp potato flour

1/2 red onion

30g rocket, rinsed

1/4 lemon

some vegetable oil

some kitchen paper


remove any bones from the mackerel fillets using tweezers, then slice each fillet into 3 equal pieces

put the mackerel in a tupperware, drizzle with the soy sauce & mirin. marinade for 20 minutes, turning once after 10 minutes

slice the onion very thinly, soak in water in a bowl for ten minutes before rinsing well.  using your hand, squeeze out any excess water

next, give each fillet a good coating with potato flour

put 1 cm of vegetable oil in a frying pan and shallow fry for 2 minutes on each side until the potato flour coating has turned light, golden brown

drain on kitchen paper

to assemble your dish:

put 1/2 the rocket on each plate, then pile up 3 pieces of mackerel fillet, drop the onion rings over the top. finally, 

squeeze over the lemon juice

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