Brining the fish in water with salt and sugar heightens its natural flavor, but it also provides a little added insurance that the fish will remain moist, even if it's slightly overcooked. Mackerel has a firm texture and full-bodied flavor, making it a perfect candidate for the grill.
- 1 cup cold water
- 3 1/2 teaspoons salt, divided
- 1 teaspoon sugar
- 4 (6-ounce) mackerel fillets
- Cooking spray
- 2 cups fresh flat-leaf parsley leaves
- 1 cup thinly sliced Vidalia or other sweet onion
- 1 teaspoon grated orange rind
- 1 cup orange sections (about 2 medium)
- 3/4 cup fresh tarragon leaves
- 2/3 cup walnuts, toasted and coarsely chopped
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon balsamic vinegar
- 1/2 teaspoon grated garlic
- 1. Preheat grill to medium-high heat.
- 2. Combine 1 cup water, 1 tablespoon salt, and sugar in a shallow dish. Add fillets; let stand 15 minutes. Remove fillets; pat dry. Discard brine. Place fillets, skin side down, on a grill rack coated with cooking spray. Grill 10 minutes or until desired degree of doneness. (Do not turn fillets.) Keep warm.
- 3. Combine parsley leaves, onion slices, orange rind, orange sections, and tarragon in a bowl. Sprinkle herb mixture with 1/4 teaspoon salt; toss. Combine walnuts and remaining ingredients, stirring with a whisk until blended. Stir in remaining 1/4 teaspoon salt. Place 1 fillet on each of 4 plates; top each serving with 1 cup herb mixture. Drizzle 2 tablespoons walnut mixture over each serving.
- Calories: 459
- Fat: 22g
- Saturated fat: 2.7g
- Monounsaturated fat: 8g
- Polyunsaturated fat: 9.5g
- Protein: 43.7g
- Carbohydrate: 23.3g
- Fiber: 5.1g
- Cholesterol: 99mg
- Iron: 6.1mg
- Sodium: 795mg
- Calcium: 202mg