Easy Mediterranean Baked Mackerel Fish

This Easy Mediterranean Baked Mackerel Fish is a light, healthy, and flavorful meal inspired by Mediterranean cuisine. The fish is baked with fresh herbs, lemon, and olive oil, creating a perfectly cooked dish that’s both nutritious and delicious. Whether you’re looking for a quick weeknight dinner or a light lunch, this simple recipe will become a favorite in your kitchen.

Why You’ll Love This Recipe

This dish is incredibly easy to make, yet full of flavor. Mackerel is a rich, oily fish that is high in omega-3 fatty acids and protein, making it both healthy and satisfying. The Mediterranean flavors of fresh parsley, oregano, and lemon elevate the fish, while the olive oil adds a subtle richness. With only a few ingredients and minimal prep, you’ll have a wholesome and tasty meal ready in under 30 minutes!

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 4 mackerel fillets

• 2 tablespoons olive oil

• 1 lemon, sliced

• 1 tablespoon fresh parsley, chopped

• 1 teaspoon dried oregano

• Salt and pepper, to taste

directions

1. Preheat the oven: Preheat your oven to 400°F (200°C).

2. Prepare the mackerel: Place the mackerel fillets on a baking tray lined with parchment paper or lightly greased.

3. Season the fish: Drizzle the olive oil over the fillets, then top with lemon slices, fresh parsley, dried oregano, salt, and pepper.

4. Bake the fish: Bake for 15-20 minutes, or until the fish is cooked through and flakes easily when tested with a fork.

5. Serve: Serve the baked mackerel fillets with your favorite sides, such as roasted vegetables, rice, or a fresh salad.

Servings and timing

Servings: 4 servings
Prep Time: 5 minutes
Cooking Time: 20 minutes
Total Time: 25 minutes
Calories: 250 kcal per serving

Variations

• Add garlic: For an extra layer of flavor, add minced garlic to the olive oil before drizzling it over the fish.

• Spicy kick: If you enjoy a bit of heat, sprinkle red pepper flakes over the fish before baking.

• Other fish: You can use other types of fish like trout or salmon as a substitute for mackerel.

• Vegetables: Add vegetables such as cherry tomatoes, bell peppers, or zucchini to the baking tray for a one-pan meal.

storage/reheating

Store any leftover mackerel in an airtight container in the refrigerator for up to 2 days. To reheat, gently warm the fish in the oven at a low temperature (around 300°F or 150°C) until heated through.

FAQs

Can I use frozen mackerel fillets?

Yes, you can use frozen mackerel fillets. Just be sure to thaw them completely before baking for even cooking.

How do I know when the mackerel is cooked through?

The mackerel is cooked when it flakes easily with a fork and is opaque all the way through. You can also use a food thermometer to check that the internal temperature has reached 145°F (63°C).

Can I make this recipe with other herbs?

Yes, you can swap the parsley and oregano for other Mediterranean herbs like thyme, rosemary, or basil for a different flavor profile.

What can I serve with this dish?

This dish pairs well with a simple green salad, roasted vegetables, or a side of couscous or quinoa for a complete meal.

Can I grill the mackerel instead of baking it?

Yes, you can grill the mackerel fillets instead of baking them. Just make sure to oil the grill grates to prevent the fish from sticking, and grill for about 4-5 minutes per side.

Conclusion

This Easy Mediterranean Baked Mackerel Fish is a simple, healthy, and incredibly flavorful meal that’s perfect for any occasion. With fresh herbs, lemon, and olive oil, this dish is a wonderful way to enjoy the Mediterranean diet and its wholesome ingredients. Quick to prepare and packed with nutrients, it’s a fantastic choice for anyone looking for a light and delicious dinner!

Easy Mediterranean Baked Mackerel Fish

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This Easy Mediterranean Baked Mackerel Fish is a healthy, light, and flavor-packed dish made with lemon, olive oil, and herbs. Rich in omega-3s and baked to perfection in under 30 minutes, it’s the ideal weeknight dinner inspired by Mediterranean cuisine. Perfect with roasted veggies or a fresh salad!

• Total Time: 25 minutes
• Yield: 4 servings

Ingredients

4 mackerel fillets

2 tablespoons olive oil

1 lemon, sliced

1 tablespoon fresh parsley, chopped

1 teaspoon dried oregano

Salt and pepper, to taste

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Instructions

1. Preheat oven to 400°F (200°C).

2. Prepare fish: Place mackerel fillets on a parchment-lined or greased baking tray.

3. Season: Drizzle olive oil over fillets. Top with lemon slices, parsley, oregano, salt, and pepper.

4. Bake: Cook for 15–20 minutes, until the fish flakes easily with a fork and is fully opaque.

5. Serve: Enjoy warm with your choice of sides like salad, rice, or roasted vegetables.

Notes

• Garlic: Add minced garlic to olive oil for extra flavor.

• Spicy twist: Sprinkle with red pepper flakes for a mild kick.

• Fish swap: Try salmon or trout as an alternative.

• One-pan option: Bake with cherry tomatoes, bell peppers, or zucchini for a complete meal.

• Reheat gently: Warm leftovers in a low-temp oven (300°F/150°C) to retain moisture.

• Author: Sophia
• Prep Time: 5 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Baking
• Cuisine: Mediterranean
• Diet: Gluten Free