Prep the Fish

Start by rinsing the mackerel fillets under cold water, then pat them dry with paper towels. Season both sides with salt and pepper.

Sauté Garlic

Heat the olive oil in a large frying pan over medium heat. Once the oil is hot, add the sliced garlic and cook for 1-2 minutes until fragrant and slightly golden. Be careful not to let the garlic burn as it will turn bitter.

Add the Fish

Place the mackerel fillets in the pan, skin side down. Sear for 3-4 minutes without moving them, allowing the skin to become crispy.

Add Wine and Lemon

Once the fish is crispy on one side, flip the fillets carefully. Add the white wine and freshly squeezed lemon juice to the pan. Sprinkle lemon zest and red pepper flakes if using. Let the mixture come to a simmer.

Cook in Wine

Let the fish cook in the wine sauce for another 6-7 minutes, occasionally spooning the sauce over the fillets to infuse more flavor. You’ll notice the fish becoming opaque and firm as it cooks through.

Add Parsley and Capers

In the final minute of cooking, sprinkle in the chopped parsley and capers. This gives the dish a fresh, briny note that complements the richness of the fish.

Rest and Serve

Turn off the heat and let the fish rest in the pan for 5 minutes to soak up all the flavors. Transfer the fillets to a serving dish and drizzle the pan sauce over them. Serve with a side of crusty bread or a simple green salad.

Variations:

Vegetarian Option: You can substitute mackerel with firm tofu slices. Simply pan-sear the tofu the same way and follow the rest of the recipe for the sauce.

Gluten-Free: This dish is naturally gluten-free, so no substitutions are needed for gluten-sensitive diets.

Dairy-Free: Since this recipe doesn’t include butter or cream, it’s already perfect for a dairy-free diet.

Low-Sodium Option: If you’re watching your sodium intake, omit the capers and reduce the salt. The lemon and herbs will still give you plenty of flavor.