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Recipe: Mackerel (or Halibut) with Pepperonata, Watercress & Mint

Mackerel has twice the amount of omega-3 fatty acids as salmon, and Spanish and Atlantic mackerel (not king mackerel) are sustainable and low in contaminants.

by Anthony Paone

Thursday, September 13, 2007

Fresh mackerel has a robust flavor and is under appreciated. However, if you just can’t deal with its assertiveness, this recipe works wonderfully with halibut or any similar white fish, as well as sardines.

2-4 servings
Active time: 30 minutes

 

 

INGREDIENTS

• 2 cups chopped, mixed peppers (Red bells, gypsy peppers and frying peppers work best. Avoid green bells or anything too spicy.)
• 2 tbsp. virgin olive oil
• ½ onion, diced
• 2 garlic cloves, peeled and sliced
• salt, pepper
• pinch of sugar (optional)
• 1 tsp. chopped fresh lemon thyme
• 1 cup chopped fresh tomatoes
• 1 tbsp. balsamic vinegar
• a few sprigs fresh parsley
• 1 mackerel (approximately 2 lbs., fresh or frozen) or 2 to 4 pieces halibut (fresh or frozen). If you are using frozen mackerel, thaw it partially; mackerel is juicier when it’s cooked in a semi-frozen state.
• 2 cups watercress
• ½ lemon
• mint (small amount)

DIRECTIONS

1. Remove stems and seeds from peppers and chop into one-inch squares. Place in saucepan with 2 tablespoons of extra virgin olive oil. Add the onion, 2 sliced cloves of garlic, salt, sugar (optional), and a few twists of freshly ground pepper. Over medium heat, add 1 teaspoon chopped fresh lemon thyme (two sprigs will also work) and sauté until soft but not browning. (If color begins to develop, lower the heat.)
2. When the peppers and onions begin to break down, add 1 cup chopped tomatoes. As the tomatoes begin to break down, stir and monitor.
3. When the pepperonata becomes cohesive and not too thin, add the balsamic vinegar and 1 tablespoon chopped parsley (save the rest of the parsley for the salad). Set the pepperonata aside.
4. Remove the head and tail from the mackerel and cut it vertically into two pieces. Cut each of these pieces in half so that you have 4 filets.
5. Grill or pan-fry the mackerel with salt and white pepper. (If you are using mackerel, you do not need to oil the hot grill or frying pan because the fish will release fat. However, you will need to oil the grill or pan if you are using halibut.) Cook through. Mackerel will be cooked when its flesh becomes opaque but it is still moist and easily pierced with a fork.
6. Dress the watercress with a scant squeeze of lemon and a drop of olive oil. Add the mint and parsley leaves, coarsely ripped. Place the salad in the bottom of a bowl or plate and place the fish on top with the pepperonata. Enjoy!

 

ABOUT THE CHEF

 

Anthony Paone is Executive Chef at Sea Salt in Berkeley, Calif. To read more about him, visit Sea Salt online at seasaltrestaurant.com.

 

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