Broiled mackerel with quinoa recipe (updated)

If you’re looking for a healthy, light, and delicious fish recipe, this broiled mackerel with quinoa is a must-try. Perfect for a quick weeknight dinner or a summer family meal, this dish combines the rich, oily flavor of mackerel with the nutty, protein-packed goodness of quinoa. Ready in under 30 minutes, it’s nutritious, satisfying, and easy to prepare.

Whether you’re trying to eat healthier, add more omega-3-rich fish to your diet, or simply want a delicious, light dinner, this recipe hits all the marks. Serve it with a fresh salad, roasted vegetables, or rice—whatever fits your lifestyle.

What Is Mackerel?

Mackerel is a versatile, oily fish that comes in several species, often with beautiful patterns on its back. I grew up enjoying horsed mackerels, which have a rich, full-bodied flavor and a slightly oily texture that makes them ideal for frying, baking, or broiling.

This fish is not only delicious but also incredibly nutritious:

• High in omega-3 fatty acids for heart health
• Rich in protein for muscle repair and satiety
• Packed with vitamins and minerals, including vitamin D, selenium, and B12

Broiling mackerel is a lighter, healthier alternative to frying, and it gives the fish a smoky, grilled flavor without extra oil.

Other great mackerel recipes.

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Why This Recipe Works

• Quick and easy: Ready in under 30 minutes, perfect for busy nights
• Healthy and balanced: Combines lean protein, heart-healthy fats, and nutrient-rich quinoa
• Versatile: Pairs well with salads, roasted vegetables, rice, or couscous
• Family-friendly: A dish your whole family can enjoy, whether at lunch or dinner
• Perfect for summer: Light, flavorful, and satisfying without being heavy

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How to Prepare Your Mackerel

1. How to Prepare Your Mackerel
   Clean your fish by asking your grocer to gut it or doing it yourself at home. Fresh fish gives the best flavor.
2. Score the fish and drizzle with fresh lemon juice or vinegar. Make sure all pieces are coated—this helps reduce any strong odor while adding flavor.
3. Use a mortar and pestle to grind fresh spices for a perfect coating. Avoid blenders to prevent the mixture from becoming too mushy. The spice mixture should be just fine enough to rub into the fish cuts and cavity.
4. Rub the spice mixture into the scored areas of the fish and refrigerate for at least 30 minutes. The longer you marinate, the deeper the flavor.

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How to Broil Mackerel

1. Preheat your oven to broil and place the rack in the top position.
2. Lightly spray a baking sheet with cooking spray or brush with oil.
3. Place your fish on the baking sheet and broil for 10–12 minutes, watching for dark spots to form on the skin. These give a grilled effect and wrinkled texture, which is normal.
4. Flip the fish carefully and broil the other side for another 10–12 minutes.
5. Once done, remove from the oven and let it cool slightly. Gently remove the spices before serving.

Serve warm with quinoa, a fresh salad, or your choice of side dish.

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Why Quinoa Is the Perfect Pairing

Quinoa is a nutrient-dense superfood that complements mackerel beautifully:

• High in protein, perfect for a balanced meal
• Gluten-free and easy to digest
• Nutty flavor enhances the fish’s smoky taste
• Quick-cooking — ready in about 15 minutes

Combining broiled mackerel and quinoa makes for a light, satisfying, and heart-healthy meal suitable for lunch, dinner, or even meal prep for the week.

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Watch the Recipe Video

See exactly how I make this broiled mackerel with quinoa step-by-step:
Broiled Mackerel with Quinoa Video

Tips for the Perfect Broiled Mackerel

• Don’t over-broil: Keep an eye on the fish—dark spots are fine, but avoid burning.
• Use fresh fish: Fresh mackerel has better flavor and texture than frozen.
• Adjust spices to taste: Experiment with paprika, garlic, or herbs to suit your palate.
• Serve immediately: The fish is best when warm and paired with freshly cooked quinoa.
• Pair with vegetables: Try roasted peppers, zucchini, or a simple leafy salad for a complete meal.

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Health Benefits of This Dish

This broiled mackerel with quinoa recipe isn’t just delicious—it’s full of nutrients:

• Omega-3 fatty acids for heart, brain, and eye health
• High-quality protein for muscle repair and satiety
• Fiber from quinoa to support digestion
• Low in saturated fat but high in flavor

It’s the perfect combination of healthy, flavorful, and quick-to-make meal.

Originally published on July 31st, 2025.

Related Recipes You Might Enjoy

• Cold Zucchini Soup Recipe — A light and refreshing summer starter
• Chicken Yassa with Rice Recipe — Flavorful West African-inspired chicken dish
• Chickpea Salad with Pickled Onions Recipe — Protein-packed vegetarian option
• Tabbouleh Salad with Salmon — Another healthy fish and grain combo

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