Grilled mackerel with Brussels sprouts

Grilled mackerel fillets with Brussels sprouts

When it comes to simple and healthy dishes, grilled mackerel fillets with Brussels sprouts are an excellent choice. This recipe not only combines the savory taste of fish with the crunchy texture of the sprouts, but it also provides significant nutritional benefits. Additionally, grilling adds a smoky note and depth of flavor, transforming a modest ingredient into an unforgettable culinary experience. Let's get ready to explore this delicious recipe step by step!

Preparation time: 15 minutes
Cooking time: 15 minutes
Total time: 30 minutes
Servings: 4

Ingredients
- 5 mackerel fillets (approximately 150-200 g each)
- 300 g Brussels sprouts
- Salt, to taste
- Freshly ground pepper, to taste
- Olive oil (optional, for grilling)

Ingredient details
Mackerel fillets: This fatty fish is rich in omega-3 fatty acids, which are essential for heart health. Be sure to choose fresh fillets with vibrant color and a pleasant sea aroma.

Brussels sprouts: This cruciferous vegetable is high in vitamins K and C, as well as fiber, making it beneficial for digestion. Choose firm heads without spots or signs of damage.

Step-by-step preparation

1. Preparing the Brussels sprouts:
- Start by washing the Brussels sprouts thoroughly under cold running water. This will remove any impurities or pesticides.
- Cut the base of each sprout and, if the outer leaves are yellowed or damaged, remove them.

2. Boiling the sprouts:
- In a large pot, add water and a pinch of salt. Bring the water to a boil.
- Once the water is boiling, add the Brussels sprouts and let them boil for about 5-7 minutes until they are slightly tender but still crunchy.

3. Preparing the mackerel fillets:
- Meanwhile, rinse the mackerel fillets under cold water and let them drain well.
- Season the fillets with salt and freshly ground pepper. If desired, you can also add a few drops of olive oil for extra flavor.

4. Grilling:
- Preheat the grill to a medium temperature.
- Place the mackerel fillets on the grill, being careful to turn them with a spatula to prevent them from falling apart. Cook for 4-5 minutes on each side until they are golden and slightly crispy.

5. Draining the sprouts:
- Once the sprouts are boiled, remove them using a slotted spoon or pour them into a colander to drain. Let them sit for a few minutes to remove excess water.

Serving
Arrange the mackerel fillets on a platter and place the Brussels sprouts alongside. You can drizzle everything with a little olive oil and, if desired, add a lemon cut into slices for an extra freshness. This recipe can be served warm or at room temperature.

Serving suggestions
For a special lunch or dinner, pair this dish with a glass of dry white wine or freshly squeezed lemonade, which will perfectly complement the flavors.

Variations and tips
- If you want a richer flavor, try adding spices like smoked paprika, garlic, or fresh herbs (rosemary, thyme) to the mackerel fillets before placing them on the grill.
- Instead of Brussels sprouts, you can use broccoli or cauliflower, and cooking can also be done by steaming to retain more nutrients.

Calories and nutritional benefits
This recipe is not only delicious but also healthy, with approximately 350 calories per serving. The fish provides quality protein, while the Brussels sprouts offer significant fiber, vitamins, and minerals.

Frequently asked questions
- How can I check if the mackerel fillet is cooked? The fish meat should be opaque and flake easily with a fork.
- Can I prepare this recipe in advance? It is recommended to prepare the mackerel fillet fresh to enjoy the best flavors, but the sprouts can be cooked a few hours in advance and stored in the refrigerator.

This grilled mackerel fillet recipe with Brussels sprouts is not only a simple and quick dish but also an excellent way to bring vibrant and healthy flavors to the table. I encourage you to experiment with spices and find the combination that delights you the most. Enjoy your meal!