Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.
Recipe information
Yield
serves 4
Ingredients
4
2
1
1
1
3
1
1
1 to 2
Need to make a substitution?
Preparation
Step 1
Heat broiler with rack 4 inches from heat source. Place mackerel in a nonreactive (glass or ceramic) baking dish. Pour lemon juice over fish, and let stand 10 minutes, turning once or twice.
Step 2
Meanwhile, whisk together vinegar, shallot, mustard, garlic, and 1/4 teaspoon salt; season with pepper. Let stand 10 minutes. Gradually add oil, whisking until emulsified. Whisk in tarragon and chives.
Step 3
Remove mackerel from lemon juice (discard juice), and pat dry with paper towels. Score skin a few times with a sharp knife. Sprinkle with 1/4 teaspoon salt and season with pepper.
Step 4
Lightly brush a broiler pan or rimmed baking sheet with oil. Arrange mackerel, skin side up, on pan. Broil until fish is cooked through and skin is crisp and browned, 3 to 4 minutes.
Step 5
Toss watercress with 1 tablespoon vin aigrette. Divide watercress among four plates; top each with a fish fillet, and drizzle with remaining vinaigrette, dividing evenly.
Nutrition Information
Step 6
(Per Serving)
Step 7
Calories: 338
Step 8
Saturated Fat: 5.2g
Step 9
Unsaturated Fat: 19g
Step 10
Cholesterol: 79.4mg
Step 11
Carbohydrates: 2.2g
Step 12
Protein: 22g
Step 13
Sodium: 405mg
Step 14
Fiber: .3g