Oven Roasted Spanish Mackerel
My oven-roasted Spanish mackerel is an easy, budget-friendly, healthy dinner that is incredibly delicious. It is bursting with flavors from the marinade and my unique blend of seasonings. Even though it looks fancy, it is one of my favorite fish entrées. I can make it for under $15 and 15 minutes of prep time.
I like mixing things up and having something a bit more unexpected for our weeknight dinner meals, and this oven-roasted mackerel is the perfect no-fuss meal. Another family favorite is my popular Oven Roasted Mahi Mahi, we either roast some veggies with it or just serve it over rice with fresh salad.
Table of contents
Even the kids like this fish recipe, and they are picky eaters. I use a variety of different spices and flavorings with fresh vegetables as well to add a mixture of tastes that everyone loves. When I add it to their favorite side dishes, like my creamy mac and cheese, they devour it all.
Why you will love this recipe
- It is such a healthy meal that tastes delicious: I love that it contains Omega-3 fatty acids, vitamins, protein, and minerals. But what makes it even better is that it is so good that I don’t even care about all those things.
- Also, it is one of the least expensive: Rather than paying $30 per person at the restaurant, I can make enough to feed the whole family for less than $10. And mine tastes a lot better because my seasonings are more vibrant and fresher.
- Baking it makes it easy, and it only takes minutes: I love making this dinner in less than an hour. It is terrific, and baking it in the oven is much easier than frying it or cooking it on the stovetop.
- With my recipe, this is a flavorful dish that even the kids love: Even picky kids love this because of all the vibrant flavors. There is no fishy taste to hide. It is already gone.
What you will need to make oven-roasted Spanish mackerel
- Spanish mackerel – I use fresh wild-caught Spanish mackerel from my local farmers’ market gutted, and cleaned, with the bones in and the heads and tails removed.
- Minced garlic – I love the robust flavor to complement the rich taste of the fish. It enhances the overall taste profile.Using fresh minced garlic in the marinade allows the flavor to be spread throughout without becoming overpowered.
- Capers – The salty taste enhances the other flavors and cuts through the oiliness with a slight citrus hint.
- Lemons – Sliced into rings. I make mine about ¼ inch thick, so they have enough juice to add flavor to the fish.
- Grape tomatoes – For flavor and juiciness as well as moisture. The acid also helps break down the oiliness.
- Dried thyme and oregano – I love how dried thyme gives this mackerel a peppery sweetness with a touch of cloves. The earthy oregano flavor is perfect for this fish as it adds a bit of sweetness and a background of herbs to the rest of the ingredients.
- Dried chili peppers – Chili peppers come in all different flavors and spiciness heats from mild to extremely hot. I prefer the mild kind when I cook for the family, but I will use more spicy ones sometimes for special dishes. In this recipe, I usually use red chili peppers that are medium hot.
- Dried and chopped cilantro leaves – I like how cilantro adds a bright fresh flavor to the richness of the mackerel without being overly peppery.
- Bay leaves – For a complex herbal aroma and unique flavor with hints of eucalyptus, clove, and pine.
How to make
- Prepping the fish: First, I rub each fish with olive oil.
- Herbs: Then, I coat the inside with one tablespoon of minced garlic, a pinch of thyme, a pinch of oregano, and a bit of salt and pepper.
- Stuffing: Then, I stuff each fish with half the grape tomatoes (sliced into discs), one chili pepper, one teaspoon of capers, two slices of lemon, and one bay leaf.
- Marinating: Now, I place the fish close together in a deep baking dish and squeeze a lemon on top. This gets topped with lemons and fresh cilantro, covered, and chilled for 30 minutes to one hour.
- Preheat and prepare: When I am ready to cook the fish, I remove it from the fridge and preheat the oven to 350 degrees F. I cover a baking sheet with aluminum foil and grease it with two tablespoons of olive oil.
- Top the fish: In the meantime, I transfer each fish to the baking sheet, topping it with a slice of lemon. Then, I slice the rest of the tomatoes and add them and the remaining dried chili peppers to the pan, dividing them evenly between the fish before drizzling with a little extra olive oil and a bit of marinade.
- Roasting, resting, and serving: Finally, I bake the fish for 35 to 40 minutes or until it is cooked through. The flesh should be white and flaky when finished. I let it rest for 10 minutes before serving. I let it rest for 10 minutes before serving.
Expert tip
How to choose the best Spanish mackerel
Spanish mackerel are smaller than king mackerel and have different spots, colors, and jaw shapes. The first fin should be dark in color. The lateral line should have a gradual slope along the body rather than a sharp drop.
I always look for a fish with a firm texture, shiny skin, and no signs of damage. If it has a head, the eyes should be clear and bright. There should not be any missing scales or bruises. It should not be slimy or have any fishy or ammonia smell. Make sure it does not feel mushy or soft. Frozen will do in a pinch if you cannot find healthy fresh mackerel.
More tips to consider
- Let the butcher do the cleaning and cutting. It makes cooking this dish so much easier.
- There is not much lemon juice, but the rest of the marinade ingredients soak into the fish to make an intense flavor.
- Dried chili peppers come in different flavors and spiciness. The mildest is the Ancho pepper, which is family-friendly but is still a bit spicy. For those who are sensitive to spicy foods, use bell peppers instead.
- Similarly, cilantro can be a flavor that certain people do not like. It is a certain thing in their DNA that makes it taste like soap to them. For those people, I use parsley instead of cilantro or just leave it out.
- Don’t skip the capers. They are extra salty with a bright, refreshing taste that gives this fish a delicious savory flavor.
Recipe variations and add-ins:
- Different fish: Other choices I have used when mackerel is not available include sea bass, catfish, tilapia, and snapper.
- Another marinade: Instead of lemon, try using lime and orange with some balsamic vinegar mixed in for a different flavor. The rest of the ingredients can still be left in though.
- Ranch flavor: My kids love it when I add a teaspoon of my homemade ranch seasoning mix to the marinade. The zesty ranch flavor is irresistible.
- Chimichurri fish: Another way to add some extra flavor to this fish dish is to spread it with my chimichurri sauce. This vegan sauce has lots of herbs, spices, garlic, and chiles to add a bunch of different tastes that everyone loves.
- Add some veggies: To make this a heartier meal, sometimes I add chopped carrots, broccoli spears, cauliflower florets, and green beans.
Serving suggestions:
Oven-roasted Spanish mackerel goes great with all sorts of side dishes.
- My favorite way to serve it is with my chipotle cilantro lime rice. It is fluffy, tangy, and easy to make in minutes with just a few ingredients.
- For the perfect wine pairing, I like Pinot Grigio or Pinot Noir because they have a good acidity to cut through the oiliness of the fish.
- Another way to serve this scrumptious and healthy dish is on top of a bed of pasta. For a low-carb choice, try zucchini noodles.
- Speaking of health, I always serve oven-roasted mackerel with one of my favorite salads. This Mexican black bean salad goes well with it.
- Sticking to the citrus flavor, I like to serve my lemon tart for dessert. The sweet, tangy, and creamy treat only has a few steps and tastes amazing.
How to store leftovers:
- Refrigerate: Leftovers can be stored in an airtight container in the fridge for three days. I like to wrap mine in plastic wrap first.
- Freezing: Although leftovers can be frozen for up to two months, I do not recommend it because the texture is just not the same.
- Defrost: Thaw overnight in the refrigerator for the best flavor.
- Reheating: Reheat in the oven for 10 minutes at 350 degrees F or in the microwave for 45 to 60 seconds.
Frequently asked questions
Soaking the fish for too long in the marinade is the most common reason for mushy mackerel. The acids in the marinade break down the proteins in the fish, which tenderizes it. But if it is left too long in the juice, it will make it mushy. Another common problem is overcooking. Since this delicate fish cooks so fast, it can also become soft and mushy if it gets overcooked.
Sometimes, if the fish has not been cleaned properly, it can be bitter. For example, if the bile sack by the stomach is punctured while cleaning, the bile will leak into the flesh, and the whole thing will taste bitter. One way to prevent this is to rinse the fish thoroughly before preparing it to make sure there is nothing in or on it that can cause it to have a bad flavor. Marinating and adding plenty of seasoning can also help prevent this issue.
First of all, be sure to get fresh Spanish mackerel. If it is not fresh, it will be difficult to get rid of the fishy flavor. Second, make sure it is cleaned thoroughly. Then, marinate it well. Use my recipe and do not skip the capers. They are essential to the flavoring. Adding other ingredients like hot sauce, vinegar, or dill can also help remove the fishy taste.
More fish recipes for dinner:
Healthy Oven Roasted Spanish Mackerel
Ingredients
- 4 Wild-caught Spanish Mackerel fish bone in, gutted, cleaned, head and tail discarded
- 4 tablespoons olive oil + 2 more
- 4 tablespoons minced garlic
- 4 teaspoons capers
- 1½ cup grape tomatoes
- 1½ teaspoons dried oregano
- 1½ teaspoons dried thyme
- 4 bay leaves
- 10 dried chili peppers
- 2 lemons sliced in rings
- ½ cup cilantro leaves washed, dried and chopped
- Salt & Pepper
Instructions
Marinade:
- Using four tablespoons of olive oil, rub each fish with olive oil and set aside.
- Slice ½ cup of grape tomatoes in half.
- Spread 1 tablespoon of minced garlic evenly on the inside of each fish and sprinkle with salt, pepper, a pinch of thyme, and oregano.
- Stuff each fish with a few sliced grape tomatoes, one dried chili pepper, one teaspoon of capers, two slices of lemon, and one bay leaf.
- Place the fish in a deep baking dish, sitting tightly and close together so the marinade can soak into them.
- Cut one fresh lemon in half and squeeze it over the fish. Place the lemon halves into the dish between the fish. Top with fresh cilantro, cover with plastic wrap, and refrigerate for 2-4 hours.
Bake:
- Preheat oven to 350F and set the oven rack in the middle of the oven.
- Cover a baking sheet pan with aluminum foil (or baking paper) and lightly grease it with two tablespoons of olive oil.
- Transfer each fish to the prepared baking sheet pan, top with a slice of lemon, and add the remaining 1 cup of grape tomatoes and the remaining six dried chili peppers to the pan. Divide evenly among the fish.
- Drizzle with a bit of extra olive oil. Pour the marinade over the fish.
- Place in the preheated oven for 35-40 minutes until the fish is cooked through and the flesh is white.
- Serve with rice or roasted veggies. Enjoy!
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