Lemon and Oat Crusted Mackerel
Oat and Lemon Crusted mackerel.
Mackerel is a somewhat underrated fish that can prevent cardiovascular diseases, strengthens the immune system, improves functions of organs weakened by illness and regulates metabolism. It is full of Omega 3 therefore helps in easing the pain of migraine & arthritis.
I must admit I forget about fresh mackerel until I see the seagulls swarming above the beach and remember my mother telling me when I was a child, how much seagulls love mackerel, and how one should eat an oily fish at least twice a week.
This simple recipe is not only delicious but nutritious as the oats are also full of health benefits, they lower blood cholesterol, and are meant to prevent arterial disease Eating oats can spread the rise in blood sugars over a longer time period.so they are an ideal slow burning food to provide constant energy, they also can aid natural sleep patterns.
So, all in all this recipe is not only a crowd pleaser, it doesn’t break the bank balance its also good for you!
Ingredients serve 2.
200g/7oz porridge oats (I use gluten free) its important to not use the whole oats.
Salt and freshly ground black pepper.
2 free-range eggs, checked & beaten.
2 Fresh mackerel get your fishmonger to filet them for you and remove the heads.
The zest of one lemon.
Quarter a cup of fresh parsley chopped.
1 table spoon good quality vegetable oil.
Method
- Sprinkle the oats onto a plate and season, to taste, with salt and freshly ground black pepper., lemon zest, black pepper, and salt fresh parsley.
- Rince the mackerel briefly under cold water and pat dry with kitchen towel
- Pour the beaten eggs into a bowl. Dip each mackerel fillet into the beaten egg.
- If you want to fry your mackerel Heat oil in a pan over a medium heat. when the oil is hot, add the coated mackerel fillets and fry for 2-3 minutes, or until crisp and golden-brown. Turn the fillets carefully and fry for a further 2-3 minutes, or until the fillets are crisp and golden-brown on both sides and completely cooked through.
- If you wish to air fry your mackerel fillets, set your air – fryer to 180 C and depending on the thickness of your fillets cook between 7-10 minutes.
When cooked drain on kitchen paper for two to three minutes, and then serve with wedges of lemon, seasonal vegetables, mackerel is particularly good with either a tomato salsa or watercress salad with a mustard dressing.