Easy Oven-Baked Mackerel with Bachan’s Japanese Barbecue Sauce
If you’re looking for a quick, flavorful, and healthy fish dinner, my easy oven-baked mackerel recipe has got you covered! This dish is perfect for busy weeknights or when you’re craving a no-fuss, nourishing meal. With just a handful of ingredients and the irresistible flavor of Bachan’s Japanese Barbecue Sauce, you can have a restaurant-quality fish dish right at home.
Ingredients:
- 2 whole wild mackerel (cleaned, gutted, and rinsed)
- 3 tbsp Bachan’s Authentic Japanese Barbecue Sauce
- 1 tbsp soy sauce
- 1 tbsp hoisin sauce
- 1/2 tbsp sesame oil
- 1/2 onion, sliced
- 1/2 inch ginger, sliced thin, 4 slices
- Optional garnish: chopped green onions or sesame seeds
- Rice or veggies for serving
Directions
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Preheat the Oven: Set your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil for easy cleanup.
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Prepare the Mackerel: Pat the mackerel dry with paper towels and place them on the prepared baking sheet. Make 2-3 shallow slashes on each side of the fish to help the flavors penetrate.
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Season the Fish: In a small bowl, mix Bachan’s Japanese Barbecue Sauce, soy sauce, hoisin sauce and sesame oil. Brush the mixture generously over the fish, making sure to get into the slashes. Fill fish with sliced onions and ginger.
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Bake: Add another layer of foil, and fold in the sides to make a pocket. Bake for 20-35 minutes, or until the fish is cooked through and flakes easily with a fork.
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Serve: Garnish with chopped green onions or sesame seeds if desired, and serve immediately. Pair it with steamed rice and roasted vegetables for a complete meal.
Why Choose Wild Mackerel?
Mackerel is often called a "superfood of the sea" for good reason! Here’s why you should make it a regular on your table:
- Rich in Omega-3s: Mackerel is packed with heart-healthy omega-3 fatty acids, which support brain function, reduce inflammation, and promote overall cardiovascular health.
- High in Protein: A great source of lean protein, mackerel helps build and repair muscles while keeping you full longer.
- Loaded with Nutrients: It’s high in essential vitamins like B12, D, and selenium, which boost energy, immunity, and bone health.
- Eco-Friendly Choice: Wild-caught mackerel is a sustainable seafood option, making it good for both you and the planet.
This oven-baked mackerel recipe highlights the natural richness of the fish while enhancing it with the umami-packed flavors of Bachan’s Japanese Barbecue Sauce. It’s a simple yet impressive dish that will have everyone reaching for seconds.
Try it out and let me know what you think—I’d love to hear how it turned out for you!
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