Deep Frying Mackerel: A Tasty Treat?

Mackerel is a versatile fish that can be cooked in a variety of ways, including pan-frying, deep frying, and air frying. Deep-fried mackerel is a popular dish in Japan, where it is known as Mackerel Tatsuta Age or Aji Fry. The fish is typically marinated in a soy-based sauce with grated ginger and then coated in cornflour or breadcrumbs before being deep-fried to a golden brown. In this article, we will explore the different ways to deep fry mackerel, including recipes and tips for achieving the perfect crispy texture and flavourful taste.

Mackerel preparation

When preparing mackerel for deep frying, it's important to start with fresh, high-quality fish. Look for bright eyes, shiny skin, and a fresh ocean-like aroma. Opt for firm flesh, and avoid any discolouration or sliminess.

Cleaning the Mackerel

Rinse the mackerel under cold water, removing any traces of blood or other impurities. Gently open the cavity and remove the innards with your fingers or a small knife. Rinse the fish again to ensure no debris is left behind.

Seasoning and Marinating

Drizzle olive oil, vegetable oil, or sesame oil over the fish, ensuring it is evenly coated. You can also add spices like thyme, paprika, or a masala rub for extra flavour. Squeeze fresh lemon juice over the fish for a tangy twist, or add soy sauce to suppress any fishy smell. Sprinkle a generous pinch of salt and pepper, then let the mackerel marinate for about 30 minutes to enhance the flavours.

Breadcrumbs (Optional)

For an extra crispy texture, coat the mackerel with a layer of flour, followed by an egg wash, and finally, panko breadcrumbs. This step is especially useful if you plan to deep-fry the mackerel, as it adds a delicious golden crust.

Frying

When frying the mackerel, heat a non-stick pan with a dash of olive oil or rapeseed oil until it's smoking hot. Add the fish, skin-side down, and apply gentle pressure to ensure the fillet stays flat and cooks evenly. For a deep fryer, preheat it for a few minutes before placing the mackerel inside, ensuring they are not overcrowded.

Cook the mackerel for 2-4 minutes, depending on the thickness of the fillet. For an air fryer, cook at 375°F (190°C) for 10-12 minutes, flipping the fish halfway through. The fish is done when the flesh turns opaque and flakes easily with a fork, reaching an internal temperature of 145°F (63°C).

Once cooked, remove the mackerel from the pan or fryer and let it rest for a few minutes before serving. Enjoy your delicious, crispy mackerel!

Deep-frying methods

• Pan-frying: This is a simple method where the mackerel fillets are seasoned with salt and pepper, then fried in a pan with hot oil. The fillets are cooked for 2-4 minutes on each side, depending on their thickness, until the skin is crisp and golden. This method is suitable for mackerel fillets with the skin on, as it helps hold the fillet together.
• Masala frying: This method involves coating the mackerel with an aromatic masala rub, which typically includes spices like coriander, cumin, chilli, turmeric, and garlic. The fish is then pan-fried until crispy, with an additional drizzle of oil at the end to enhance the crispness.
• Deep-frying in breadcrumbs: In this method, the mackerel is coated with flour, egg, and panko breadcrumbs before being deep-fried in oil. This technique, known as 'Aji Fry' in Japanese cuisine, results in a golden-coloured, crispy fish. The fish is typically butterflied and deep-fried for 1-2 minutes on each side.
• Marinated and Deep-fried: This method involves marinating mackerel pieces in a soy-based sauce with grated ginger before coating them in cornflour/corn starch and deep-frying. This technique, known as 'Tatsuta Age' in Japanese cuisine, is a variation of deep-fried chicken ('Karaage'). The fish is marinated for 30 minutes before frying, and the oil depth should be about the thickness of the mackerel pieces.
• Air frying: Air frying is a healthier alternative to deep frying as it uses minimal oil. For this method, the mackerel is seasoned with olive oil, lemon juice, sea salt, and black pepper, and optionally with herbs and spices. It is then air-fried at 375°F (190°C) for 10-12 minutes, flipped halfway through, until the flesh is opaque and flakes easily.

Mackerel health benefits

Deep-fried mackerel is a tasty treat, but it's also a healthy food choice. Here are some of the health benefits of mackerel:

Rich in Omega-3 Fatty Acids

Mackerel is an excellent source of omega-3 fatty acids, which are essential for human health. These healthy fats have anti-inflammatory properties and are known to improve cardiovascular health. Omega-3s are also crucial for brain development and may even help prevent ADHD.

High in Vitamin B12

Vitamin B12 is essential for our immune and nervous systems, as well as the production of DNA. Mackerel provides a significant amount of this vital vitamin, with a cooked fillet offering 279% of the recommended daily intake (RDI).

High-Quality Source of Dietary Protein

Mackerel is a complete source of protein, meaning it contains all nine essential amino acids. A regular fillet typically provides around 20 grams of protein. This makes mackerel an excellent choice for muscle growth and repair.

Low in Mercury

While seafood is generally nutritious, some fish contain high levels of mercury, which can be harmful. Mackerel, especially Atlantic mackerel, is one of the fish with the least mercury content. This makes it a safer choice for regular consumption.

Excellent Source of Selenium

Selenium is an essential mineral that plays a crucial role in our body's antioxidant function, immune system, and thyroid health. Mackerel is a rich source of selenium, providing close to the RDI in just one small fillet.

Improves Cardiovascular Health

In addition to omega-3 and selenium, mackerel contains other nutrients that support heart health, including magnesium, potassium, and zinc. Studies have shown that consuming fatty fish like mackerel can lower the risk of cardiovascular disease by reducing inflammation and improving vascular function.

Rich Source of Vitamin D

Vitamin D is essential for overall health, and mackerel is an excellent source of this nutrient. A single mackerel fillet provides more than 100% of the RDI for vitamin D. Vitamin D has been linked to anti-cancer and anti-inflammatory effects in the body.

Improves Cognitive Function

Mackerel has been shown to boost cognitive function, particularly due to its high content of omega-3 DHA. Studies have found that regular consumption of mackerel can lead to significant improvements in cognitive scores, especially in children.

Helps Reduce Triglyceride Levels

Triglycerides are a significant risk factor for cardiovascular disease. Mackerel, being an oily fish, has been shown to effectively lower triglyceride levels in numerous trials. A "mackerel diet" has been associated with beneficial changes in lipid profiles, reducing the risk of cardiovascular events.

Selecting and cleaning mackerel

Selecting the Right Mackerel:

• Identify the type of mackerel: There are over 30 different types of mackerel, including King Mackerel, Spanish Mackerel, Cero Mackerel, Atlantic Mackerel, Sierra Mackerel, and Chub Mackerel. Consider the recipe requirements and choose the appropriate type.
• Check for freshness: Look for bright, clear eyes, red gills, and shiny skin. The flesh should be firm and spring back when pressed gently. Avoid any fish with a strong "fishy" smell, as this indicates spoilage.
• Size and quantity: Mackerel fillets are typically sold in portions, with two fillets per portion. Consider the number of people you are serving and adjust the quantity accordingly.
• Sustainability: Mackerel is generally considered a sustainable fish, but check for eco-labels or ask your fishmonger to ensure the source is responsibly managed.

Cleaning and Preparing Mackerel:

• Scaling: Scaling the mackerel is optional, as the scales are very small and edible. However, if you prefer a smoother texture, you can use a fish scaler or the back of a knife to gently scrape off the scales, working against the direction of the scales.
• Gutting: If you have purchased a whole mackerel, gutting is necessary. Using a sharp knife, make a slit along the belly and remove the guts. Rinse the cavity thoroughly under cold running water.
• Pin-boning: Mackerel has small, soft bones that are edible but can be unpleasant. To remove them, use clean tweezers or your fingers to pluck out the bones along the central line of the fillet.
• Portioning: Decide whether you want to cook the mackerel as a whole fillet or cut it into smaller portions. For smaller pieces, slice the fillet into even-sized pieces, ensuring each piece still has some skin attached.
• Washing: Rinse the prepared mackerel under cold running water and pat it dry with paper towels. Ensure there is no moisture left on the fish before proceeding to the next step, as water can cause oil splatter during deep frying.
• Seasoning: Before frying, season the mackerel with salt and pepper or a marinade of your choice. This step can be adjusted based on your recipe preferences.

Remember to handle mackerel with care to avoid spoilage. Mackerel is best eaten on the day of capture or properly refrigerated and consumed within a few days. Now that you have selected and cleaned your mackerel, you can proceed to the deep-frying process, following your chosen recipe instructions.

Serving suggestions

Deep-fried mackerel is a versatile dish that can be served in a variety of ways to suit different tastes and preferences. Here are some serving suggestions to enhance your culinary experience:

Japanese-Style Deep-Fried Mackerel (Mackerel Tatsuta Age)

This traditional Japanese home-cooking dish involves marinating mackerel pieces in a delicious soy-based sauce with grated ginger and coating them in cornflour/corn starch before deep-frying. The fish can be served with shredded lettuce leaves, a sprig of parsley, and a lemon wedge. It is a perfect main dish or finger food.

Asian-Inspired Twist

For an Asian-inspired meal, drizzle soy sauce, grated ginger, and a hint of honey over the mackerel before air frying. Serve the fish with steamed jasmine rice or sticky rice for a flavourful and aromatic experience.

Mediterranean Delight

Take a trip to the Mediterranean with your taste buds by seasoning the mackerel with dried oregano, grated garlic, and a squeeze of fresh lemon juice. During the last few minutes of air frying, add cherry tomatoes and sliced olives to the basket to roast alongside the fish. Serve this with a Greek salad and warm pita bread for a true Mediterranean feast.

Spicy Adventure

For those who enjoy a kick of spice, combine smoked paprika, cayenne pepper, and a touch of cumin to create a fiery rub for the mackerel. Garnish with fresh cilantro and serve with a side of avocado salsa or corn salad. This combination will leave your taste buds tingling!

Simple Side Dishes

If you prefer a simpler approach, consider serving your deep-fried mackerel with a radish salad, roasted vegetables, or a flavorful sauce. You can also pair it with a vinegar-based dish to cleanse your palate, such as a Konbu Seaweed Salad with Cucumber.

Frequently asked questions