Mackerel Protein Bowl

Besides lean fish such as tilapia, barramundi, snapper, trout, we also love oily (high in omega-3) fishes such as salmon, sardines, milkfish and mackerel.

Our family usually fall back on easy and fuss-free preparation methods e.g. en-papillote, oven-roast/grill when enjoying these fishes.


Oven-Roasted/Grilled Mackerel is so delicious, and super easy to prepare. They make protein bowls such pleasurable treats.

Small kitchen appliances such as air-fryer, table-top ovens are fabulous kitchen helpers when preparing such delicious, healthy meals.

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Baked Mackerel Veggies Bowl

Besides salmon and grilled milkfish in seafood protein bowls, our family also enjoys oven-baked mackerel.


With its fishy reputation, some people may find the taste of mackerel too strong, too fish, too oily. But for the same reasons, we enjoy mackerel for its rich, distinct flavors. Its flesh is also moist and flaky. 

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Oven Roasted (Grilled) Mackerel 烤鲭鱼

We usually have mackerel (saba fish) cooked on the outdoor grill, however the grill is kept away during winter; so with a vacuumed-packed mackerel in the freezer, there are two choices (1) pan-fry the fish over the stove, or (2) oven-grill.


I pick the latter, of course - the no-fuss, clean and neat way to crispy skin mackerel. It is so easy to prepare the fish this way as part of a regular meal plan. The entire meal is completed in about 20 to 25 minutes, which is the time it takes to cook the fish.

Steamed beets, oven-grill mackerel, sauteed garlic baby spinach

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