Preparing Whole Roasted Mackerel

Whole Roasted Mackerel with Lemon & Herbs

Served with Whole Grains

Serves: 2

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Ingredients

For the Mackerel

• 2 whole mackerel (300–400 g each), cleaned and gutted

• 2 tbsp olive oil

• 1 lemon (½ sliced, ½ for juice)

• 2 cloves garlic, thinly sliced

• Small handful fresh parsley (or dill), chopped

• Salt and freshly ground black pepper

For the Whole Grain (choose one)

Option A – Couscous (fastest)

• 120 g dry couscous

• 120 ml hot vegetable or fish stock

• 1 tbsp olive oil

Option B – Bulgur

• 120 g bulgur wheat

• 250 ml water or stock

Option C – Pearl Barley

• 120 g pearl barley

• 500 ml water or stock

Optional additions for grains:

• 1 tbsp chopped herbs

• 1 tbsp toasted nuts or seeds

• Zest of ½ lemon

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Equipment Needed

• Baking tray

• Parchment paper or lightly oiled foil

• Sharp knife (for scoring fish)

• Cutting board

• Small bowl (for seasoning mixture)

• Medium saucepan with lid (for grains)

• Fork (for fluffing grains)

• Spoon

• Instant-read thermometer (optional but precise)

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Preparation & Cooking Times

Barley will increase total time to ~40–45 minutes.

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Method

1. Prepare the Grain

Couscous

1. Place couscous in a bowl.

2. Pour over hot stock and olive oil.

3. Cover and let stand 5 minutes.

4. Fluff with fork and season.

Bulgur

1. Bring water/stock to boil.

2. Stir in bulgur, reduce to simmer.

3. Cover and cook 12–15 minutes until tender.

4. Drain if necessary; fluff and season.

Pearl Barley

1. Bring water/stock to boil.

2. Add barley and simmer 25–35 minutes until tender but chewy.

3. Drain and season.

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2. Prepare the Mackerel (Prep: 10 min)

1. Preheat oven to 200 °C (400 °F).

2. Pat fish dry thoroughly.

3. Score each side 3 shallow diagonal cuts.

4. Rub inside and out with olive oil, salt, and pepper.

5. Stuff cavity with garlic slices, lemon slices, and herbs.

6. Place on lined baking tray.

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3. Roast the Mackerel (18–22 min)

1. Roast for 18–22 minutes depending on size.

2. Fish is done when:

   • Flesh is opaque and flakes easily.

   • Internal temperature reaches ~63 °C (145 °F).

3. Finish with squeeze of fresh lemon juice.

Do not overcook—mackerel is oily and becomes dry if roasted too long.

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Plating

• Spoon warm grains onto plates.

• Place whole roasted mackerel on top or alongside.

• Scatter with extra herbs and a drizzle of olive oil.

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Culinary Notes

• Mackerel is naturally rich and high in omega-3; acidic elements (lemon, herbs) balance the fat.

• Couscous yields the lightest pairing.

• Bulgur provides nuttiness and moderate chew.

• Pearl barley gives the most substantial, rustic texture.