Nutritious Seafood Recipe | Mediterranean Mackerel & Vegetable Medley from King Oscar Seafood

feta cheese

🥗Healthier: goat cheese

💰Cheaper: ricotta

Goat cheese offers a tangy flavor while being lower in fat.

mackerel

🥗Healthier: sardines

💰Cheaper: canned tuna

Sardines are rich in omega-3s and often less expensive.

Preheat the grill to medium-high heat.

Clean and gut the mackerel, then pat dry with paper towels.

Season the mackerel inside and out with salt, black pepper, and oregano.

Slice the zucchini, bell peppers, and red onion into bite-sized pieces.

In a bowl, toss the vegetables with olive oil, minced garlic, salt, and black pepper.

Place the mackerel on the grill and cook for 5-7 minutes on each side until the skin is crispy and the flesh is opaque.

While the mackerel is grilling, heat a skillet over medium heat and add the seasoned vegetables.

Sauté the vegetables for about 8-10 minutes until they are tender and slightly charred.

Add cherry tomatoes and capers to the skillet and cook for an additional 2-3 minutes.

Remove the mackerel from the grill and let it rest for a few minutes.

Plate the sautéed vegetables and place the grilled mackerel on top.

Drizzle with fresh lemon juice and sprinkle with chopped parsley.

Garnish with crumbled feta cheese and black olives before serving.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens