
Seared Mackerel with Spicy Cucumber Salad
Category
Quick and Easy
Prep
20 minutes
Cook
10 minutes
Style
Japanese
Technique
Pan-searing
Diet Friendly
Low-Carb
Daily Recipe: June 23, 2025
Inspired by the rich flavors and techniques of Japanese cuisine, we bring you a mackerel dish that is both light and satisfying, perfect for a warm, cloudy day. Mackerel is a fantastic source of omega-3 fatty acids and lends itself beautifully to a range of flavour profiles. We've combined it with a refreshing and spicy cucumber salad to offset the richness of the fish and add a pop of color.
Ingredients (for 4)
- Mackerel fillets - 4 - Fresh, bones removed
- Cucumbers - 2 - Thinly sliced
- Rice vinegar - 1/4 cup
- Soy sauce - 2 tablespoons
- Chili flakes - 1 teaspoon
- Sesame oil - 2 tablespoons
- Spring onions - 1/4 cup - chopped
- White sesame seeds - 1 tablespoon - lightly toasted
- Salt - to taste
- Pepper - to taste
- Cooking oil - as needed
Preparation
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Step 1 - 🐟🧂🕰️Marinate the 4 fresh mackerel fillets (bones removed) with salt and pepper to taste, and a drizzle of sesame oil. Let it rest for 15 minutes.
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Step 2 - 🍳🔥🐟Heat a non-stick pan with a little cooking oil. Sear each mackerel fillet on each side for about 3-4 minutes until you achieve a nice, golden crust.
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Step 3 - 🥒🥣🌶️Combine the 2 thinly sliced cucumbers, 1/4 cup of rice vinegar, 2 tablespoons of soy sauce, 1 teaspoon of chili flakes, and 2 tablespoons of sesame oil in a bowl. Adjust the seasoning as per your preference.
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Step 4 - 🥗🐟🌱Place a generous scoop of cucumber salad on a plate. Top it with a seared mackerel fillet, sprinkle with 1 tablespoon of lightly toasted white sesame seeds, and 1/4 cup of chopped spring onions.
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Step 5 - 🍽️😋👌Serve immediately for the best flavor.
Additional
If you prefer a different protein, this recipe is just as delicious when made with salmon or tuna. For those who love an extra kick, add finely chopped jalapenos to the cucumber salad. Kids can help out by preparing the salad and toasting the sesame seeds!