Ingredients with Measurements:
- 4 fresh mackerel fillets
- 2 cloves of garlic, minced
- 1/4 cup of fresh parsley, chopped
- 1/4 cup of all-purpose flour
- Salt and pepper to taste
- 1/4 cup of olive oil
Special equipment needed:
- Non-stick skillet
- Tongs
Step-by-step instructions:
1. Rinse the mackerel fillets under cold water and pat them dry with paper towels.
2. In a shallow dish, mix together the flour, salt, and pepper.
3. Dredge the mackerel fillets in the flour mixture, shaking off any excess.
4. Heat the olive oil in a non-stick skillet over medium-high heat.
5. Add the minced garlic to the skillet and cook for 1-2 minutes until fragrant.
6. Place the mackerel fillets in the skillet, skin side down, and cook for 3-4 minutes until golden brown.
7. Using tongs, carefully flip the fillets over and cook for an additional 2-3 minutes until cooked through.
8. Sprinkle chopped parsley over the fillets and serve immediately.
Time:
Preparation time: 10 minutes
Cooking time: 10 minutes
Temperature:
Medium-high heat
Serving size:
4 servings
Nutritional information:
Calories: 250
Fat: 15g
Carbohydrates: 6g
Protein: 23g
Substitutions for ingredients:
- Mackerel fillets can be substituted with any firm white fish such as cod or haddock.
- Parsley can be substituted with any fresh herb such as cilantro or basil.
Variations:
- Add a squeeze of lemon juice over the fillets before serving for a citrusy flavor.
- Substitute the garlic with sliced shallots for a milder flavor.
Tips and tricks:
- Make sure to pat the mackerel fillets dry before dredging in the flour mixture to ensure a crispy crust.
- Use a non-stick skillet to prevent the fillets from sticking to the pan.
- Serve with a side of lemon wedges for an extra burst of flavor.
Storage instructions:
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days.
Reheating instructions:
To reheat, place the fillets in a non-stick skillet over medium heat until heated through.
Presentation ideas:
Serve the fillets on a bed of greens or with a side of roasted vegetables for a colorful presentation.
Garnishes:
Garnish with additional chopped parsley or lemon wedges.
Pairings:
Pair with a crisp white wine such as Sauvignon Blanc or Pinot Grigio.
Suggested side dishes:
- Roasted vegetables
- Steamed rice
- Garlic mashed potatoes
Troubleshooting advice:
- If the fillets are sticking to the pan, add a little more oil to the skillet.
- If the fillets are not crispy, increase the heat and cook for an additional minute on each side.
Food safety advice:
- Make sure to cook the mackerel fillets until they are cooked through to prevent foodborne illness.
- Wash hands and surfaces thoroughly before and after handling raw fish.
Food history:
Mackerel is a popular fish in many cuisines around the world, including Japanese, Korean, and Mediterranean cuisine.
Flavor profiles:
The mackerel fillets are crispy on the outside and tender on the inside, with a savory garlic and herb flavor.
Serving suggestions:
Serve the pan-fried mackerel with garlic and parsley as a main dish for lunch or dinner.
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