Pan-Seared Mackerel with Cucumber–Sesame Sauce & Gai Lan
- Akihiro Shimo
- Aug 1
- 2 min read
Updated: Aug 20
A fresh and umami-rich plate that balances crisp-skinned mackerel with a cool cucumber–garlic sesame sauce. Served alongside sautéed Chinese broccoli and steamed edamame, this dish is protein-rich, anti-inflammatory, and low in sodium.
Servings: 1
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Ingredients
Mackerel
1 fillet mackerel (skin-on, ~4 oz)
Freshly ground black pepper
1 tsp oil (for pan)
Cucumber–Sesame Sauce
3–4 slices cucumber, finely minced or grated
1 small garlic clove, finely minced
1/2 tsp sesame oil
Pinch of salt (optional)
Sides
1/2 bunch Chinese broccoli (gai lan), trimmed
1 garlic clove, sliced
1 tsp sesame oil
1/2 cup steamed edamame (in pods)
Instructions
Make the sauce:
In a small bowl, mix cucumber, garlic, sesame oil, and a pinch of salt. Set aside to let flavors meld.
Sauté the greens:
In a skillet, heat sesame oil over medium. Sauté garlic until fragrant, then add gai lan and cook until tender but still bright green. Set aside.
Pan-sear the mackerel:
Pat mackerel dry and season lightly with pepper. In a nonstick or cast iron pan, heat 1 tsp oil over medium-high. Sear skin-side down for 3–4 minutes until crisp, then flip and cook the other side 2–3 minutes.
Assemble:
Plate the mackerel and spoon cucumber–sesame sauce over the top. Serve with sautéed gai lan and steamed edamame on the side.
Nutrition Facts
Approximate values per serving
Calories: 395 kcal
Protein: 32.8 g
Fat: 26.2 g
Saturated Fat: 4.6 g
Omega-3s: ~2.2 g
Carbohydrates: 8.9 g
Fiber: 3.1 g
Sugars: 2.1 g
Sodium: ~220 mg (varies with salt use)
Why It Works
Mackerel is a top-tier source of omega-3s, and pan-searing brings out its rich flavor without extra salt. The cucumber–garlic sesame sauce adds brightness and contrast. Paired with crisp gai lan and edamame, this plate is fiber-rich, anti-inflammatory, and perfect for light yet satisfying meals.
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