Mackerel Marinated in Orange

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Democracy Dies successful Darkness

Mackerel is an oily fish, afloat of bully unsaturated fats (the bulk of them omega-3s) but besides vitamin A and minerals. The orangish foodstuff provides vitamin C and provides a nonalcoholic alternate to the accustomed achromatic vino sauce.

Mignonette pepper, usually a coarsely crushed substance of achromatic and achromatic peppercorns and coriander seed, is disposable astatine Penzeys.

Ingredients

2 to 3 unwaxed oranges, rinsed well
Olive oil
4 pearl onions, chopped into precise bladed slices
4 tiny fennel bulbs (no stems; astir 10 ounces total), chopped into precise bladed slices (outer layers and cores discarded)
Salt
1 spoon coriander seed, crushed
1 spoon mignonette capsicum (may substitute adjacent parts freshly crushed achromatic and achromatic pepper; spot headnote)
Skin-on fillets from 2 1-pound mackerel, picked implicit to marque definite nary bones remain
12 cilantro leaves, chopped, for garnish

Nutritional Facts

Per serving

Calories
330
Fat
18 g
Saturated Fat
4 g
Carbohydrates
19 g
Sodium
210 mg
Cholesterol
80 mg
Protein
23 g
Fiber
4 g
Sugar
8 g

This investigation is an estimation based connected disposable ingredients and this preparation. It should not substitute for a dietitian’s oregon nutritionist’s advice.

Adapted from "Nature: Simple, Healthy, and Good," by Alain Ducasse (Rizzoli, 2011).

Tested by Tim Carman.

Published April 17, 2012

Updated March 14, 2026