A photogenic plate that boasts the harmonious clash of colors. The sizzling mackerel has a crispy, golden edge that contrasts with its soft, juicy interior. This sits on a bed of vibrant green cucumber salad, speckled with red chili flakes. A sprinkle of white sesame seeds and finely chopped spring onions top off the dish, giving it an aesthetic pop.

Seared Mackerel with Spicy Cucumber Salad

Name: Seared Mackerel with Spicy Cucumber Salad
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4
Cuisine: Japanese
Ingredients: 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

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

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.
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.
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.
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.
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!