Seafood
Strong evidenceMackerel
100 g of mackerel carries more EPA and DHA than salmon. Factor in the price and it is the best-value omega-3 fish there is.
Salt-grilled mackerel
Omega-3 does not take heat well. Grill rather than deep-fry, and keep the fat that runs out.
2 servings20 min
Ingredients
- Mackerel1 fish, butterflied and cleaned
- Coarse salt1 tsp
- Cooking sake1 tbsp
- Lemon1/2
Method
Sprinkle the sake over the fish, leave ten minutes, then pat dry. This reduces trimethylamine, the source of the fishy smell.
Salt both sides evenly and rest for ten minutes.
Wipe the surface dry once more. Residual moisture makes the skin stick.
Place skin side down on a hot pan or grill and cook over medium heat for 5–6 minutes.
Turn and cook four minutes more. The flesh is done when it turns opaque.
Serve with the lemon.
Cooking note
Keep the heat at medium. Prolonged high heat oxidises EPA and DHA, and charred patches form polycyclic aromatic hydrocarbons. Grilling on foil so you can eat the rendered fat along with the fish cuts the omega-3 you lose.
Ingredients used here