Pan-Fried Mackerel with French Mustard

Looking for a quick, budget-friendly and delicious way to prepare fresh mackerel? Make this simple, healthy French recipe of pan-fried mackerel with mustard. It will have you enjoying flavourful fish with minimal effort in just minutes.

What's the Best Fish to Cook on a Budget?

While we enjoy cooking salmon, both mackerel and sardines are great fish to cook if you're on a budget. Although even cheaper bought as tinned or canned, buying fresh is also best and cheapest at the fishmonger.

Inspired by a trip to Bandol on France's Riviera, try these roasted fresh sardines. Stuffed with breadcrumbs, lemon and garlic, they're a taste of the Mediterranean.

Choosing the Best Mackerel Fillets

When selecting the best mackerel fillets for this dish, always opt for fresh and firm fillets that have a shiny appearance and mild aroma. Look for fillets that have no discolouration or fishy smell, as these are signs of freshness and quality. If possible, choose fillets that are sustainably sourced to support environmentally friendly practices in the fishing industry.

Remember, the quality of your ingredients directly impacts the outcome of your dish. Even my daughter who doesn't like white fish loves this dish! So there you go.
Perhaps because it's also really healthy, packed with essential Omega 3 fish oil?

For more, see the British Heart Foundation's details on mackerel's health benefits.

Dijon Mustard Topping

Topped with high-quality mustard and a pinch of black pepper, you can achieve a perfect balance of acidity that complements the richness of the fish. Any mustard is good, but we love a plain one from Dijon. You could also spice it up by adding fancy mustards with extra flavours.

Simply generously spread it over the mackerel fillets, ensuring that each piece is evenly coated. This step is crucial in adding layers of complexity to the dish and creating a delicious crust when pan-fried.

How to Cook Mackerel Fillets - The Best Cooking Method

Our favourite cooking method for fresh mackerel is to pan fry it. I picked up this simple tip from our poissonier or fishmonger, Matthieu, at our local French market.
It's quick plus this way you avoid over-cooking it. The aim is to serve the fish still fluffy to retain its nutrients, texture and flavour.

Do I Need to Soak Mackerel Before Cooking?

With fresh mackerel fillets, there's no need to pre-soak the fish.

Pan-Frying Mackerel with Mustard

The best way to cook it is to create a golden crust on the fish while ensuring that it remains moist and flavourful on the inside.

To do so, fry the fish in a non-stick frying pan with a little butter and drizzle of olive oil over medium-high heat (both butter and oil prevents it from burning).

Gently place the coated fillets in the pan and cook 3-4 minutes until the bottom is crisp and browned. Carefully flip them over (using a large flat spatula) to cook the other side for about 2-3 minutes.
With a watchful eye and no more than few minutes on each side, you'll have a beautifully cooked mackerel that is both succulent and delicious.

Can I Eat Pan-Fried Mackerel Skin?

You can eat the mackerel skin, no problem. It's up to your own personal taste, however. If you pan-fry it until it's crispy, then it just adds extra texture.
Personally, I prefer to leave the skin but that's just me. At least my husband, Antoine, enjoys mine too, so there's no waste!

Using Canned Mackerel

This recipe also works well using tinned or canned mackerel. Place the fish on toast, spread mustard on each fillet and, instead of pan frying, place under a hot grill until sizzling.

How to Cook Ready to Eat Mackerel?

Alternatively, for fresh mackerel already cooked and ready to eat, there's no need to cook it.
Usually sold smoked in supermarkets, often studded with peppercorns, it's best served flaked in salads. Enjoy them flaked in this roasted beetroot salad with apple and mackerel.

What Goes Best with Pan-Fried Mackerel with Mustard?

Here are some serving ideas, how we like pan-fried mackerel best as a complete meal. Don't forget to squeeze over some fresh orange, lemon or lime, to compliment the flavours of the fish and/or garnish with a sprig of fresh herbs, such as parsley, chervil or dill, to elevate the presentation and add a burst of herbaceous flavour.

• Serve on top of a crisp, green salad dressed with a light vinaigrette or roast beetroot salad for a light summer dish.
• Serve with roasted vegetables, such as oven-roasted asparagus or with a tian de legumes (roasted summer vegetables, like a baked ratatouille).
• For something hot, top over creamed leeks (as in photo), sautéed green beans with garlic, glazed carrots, or Flemish style braised red cabbage (recipe upcoming).
• For a more substantial dish, serve with French classic potato bakes, such as Gratin Dauphinois or Potato Gratin Savoyard (with cheese but no cream).