Along with tuna and salmon, mackerel is perhaps one of the best known fish; it has a strong taste that pairs well with dark bread – which is the way it is often enjoyed in northern Europe.

We wanted to give mackerel a more Mediterranean twist by cooking it in orange juice. This is an incredibly easy and quick technique to prepare almost any kind of fish, especially if rich in oils: the the orange balances out the fats in the fish, without overpowering the delicate flavour of its flesh.

One last note before we leave you to cooking: if you use fresh mackerel, make sure to refrigerate it properly before using it and eat it preferrably on the day it was caught! The flesh of mackerel spoils easily, and when it comes to food poisoning it’s really better being safe than sorry.

Serves: 4 | Preparation time: 5-10 mins | Cooking time: 15-20 mins

  • Mackerel: 4 fillets (about 81 g each)
  • Oranges: 1
  • Black pepper, in grains: 5-6
  • Rosemary, fresh: 2 sprigs
  • Garlic: 2 cloves
  • Extra virgin olive oil (EVOO): 2 tbsp


Grate the orange peel and press the orange. Put aside both the orange zest and the juice.

Tip: Make sure not to grate the white part of the orange peel! It’s very bitter and would spoil the flavour of this dish.

Peel the garlic cloves and put them in a pan along with the orange zest, the black pepper and the rosemary. Stir fry for approximately 2 minutes.

Add the mackerel fillets to the pan and brown them for 2 minutes on each side, then pour in the orange juice and cook the mackerel for 5-6 minutes more on medium heat.

Season to taste and serve warm.

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