Mediterranean-style Mackerel Skillet

This Mediterranean-inspired mackerel dish is more than just colourful, it’s also a nutrient-dense option built for recovery, clarity, and long-term health. Packed with omega-3-rich mackerel, antioxidant-loaded tomatoes, and polyphenol-containing olives, it delivers the kind of broad-spectrum support often missing from quick meals. Everything comes together in one pan, making it easy to build a savoury, satisfying meal without added sugars or unnecessary carbs. It’s especially great if you’re looking to restore energy after a workout or just want a low-effort way to eat well.

Ingredients (serves 2–3):

• 4 fresh mackerel fillets 

• 1 tbsp olive oil

• 1 small red onion, thinly sliced

• 1 red chilli, finely sliced (adjust to taste)

• 2 garlic cloves, minced

• 200g cherry tomatoes, halved

• 1 small handful green or black olives, sliced

• ½ tsp smoked paprika

• Sea salt and cracked black pepper

• Fresh parsley or basil to garnish

• Optional: a splash of white wine or lemon juice to deglaze

Method:

1. Heat half the olive oil in a wide skillet over medium heat. Place the mackerel skin-side down and cook for 3–4 minutes until golden. Flip and cook the other side for 1–2 minutes. Remove and set aside. 

2. In the same pan, add the rest of the olive oil. Sauté the sliced red onion and garlic for 2 minutes until soft and fragrant. Add chilli, paprika, and a pinch of salt.

3. Toss in cherry tomatoes and olives. Cook for 3–4 minutes until tomatoes soften. If using, deglaze with a splash of white wine or lemon juice.

4. Return the mackerel to the pan. Spoon the sauce over gently and warm through for 2–3 minutes. 

5. Garnish with chopped parsley or basil. Serve as is, or with steamed greens or herbed quinoa.

The Recipe’s Health Benefits:

Mackerel: 

• High in omega-3 fatty acids (EPA and DHA), which reduce inflammation and support heart and brain health
  
  

• Rich in vitamin D, which plays a role in immune function and cellular ageing
  
  

• Excellent source of B12, essential for nerve health and methylation
  
  

Cherry Tomatoes

• Contain lycopene, a potent antioxidant linked to reduced oxidative stress and cardiovascular protection
  
  

• High in vitamin C, supporting collagen synthesis and immune health
  
  

Red Onion

• Rich in quercetin, an anti-inflammatory flavonoid that may support vascular and immune function
  
  

• Contains prebiotics that help nourish beneficial gut bacteria
  
  

Red Chilli

• Contains capsaicin, which may improve blood flow, metabolism, and endorphin release
  
  

• May support mood regulation and help reduce perception of pain
  
  

Olives

• High in polyphenols, especially oleuropein, which may reduce oxidative damage
  
  

• Source of monounsaturated fats, which support healthy cholesterol levels and brain function
  
  

Garlic

• Contains allicin, which supports cardiovascular health and has antimicrobial properties
  
  

• May help regulate blood pressure and reduce LDL oxidation