Fatty cold-water fish, such as Atlantic mackerel (also called Boston mackerel), deliver the most important forms of omega-3 fatty acids, helping to reduce cholesterol and even stave off type 2 diabetes and some cancers. Avoid king mackerel, however, as it has high mercury levels. Here the fish is marinated in lemon juice, then broiled so the skin crisps.

　　

Ingredients

serves 4

　　4 skin-on fresh Atlantic mackerel fillets (about 4 ounces each)

　　Juice of 1 lemon

　　2 tablespoons whitewine vinegar

　　1 tablespoon finely chopped shallot

　　1 tablespoon wholegrain mustard

　　1 small garlic clove, minced

　　Coarse salt and freshly ground pepper

　　3 tablespoons extra-virgin olive oil, plus more for broiler pan

　　1 tablespoon finely chopped fresh tarragon

　　1 tablespoon snipped fresh chives

　　1 to 2 bunches watercress, thick stems removed (4 cups)

　　

Step 1

Heat broiler with rack 4 inches from heat source. Place mackerel in a nonreactive (glass or ceramic) baking dish. Pour lemon juice over fish, and let stand 10 minutes, turning once or twice.

　　

Step 2

Meanwhile, whisk together vinegar, shallot, mustard, garlic, and 1/4 teaspoon salt; season with pepper. Let stand 10 minutes. Gradually add oil, whisking until emulsified. Whisk in tarragon and chives.

　　

Step 3

Remove mackerel from lemon juice (discard juice), and pat dry with paper towels. Score skin a few times with a sharp knife. Sprinkle with 1/4 teaspoon salt and season with pepper.

　　

Step 4

Lightly brush a broiler pan or rimmed baking sheet with oil. Arrange mackerel, skin side up, on pan. Broil until fish is cooked through and skin is crisp and browned, 3 to 4 minutes.

　　

Step 5

Toss watercress with 1 tablespoon vin aigrette. Divide watercress among four plates; top each with a fish fillet, and drizzle with remaining vinaigrette, dividing evenly.

　　

Nutrition Information

Step 6

(Per Serving)

　　

Step 7

Calories: 338

　　

Step 8

Saturated Fat: 5.2g

　　

Step 9

Unsaturated Fat: 19g

　　

Step 10

Cholesterol: 79.4mg

　　

Step 11

Carbohydrates: 2.2g

　　

Step 12

Protein: 22g

　　

Step 13

Sodium: 405mg

　　

Step 14

Fiber: .3g

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