A refreshing salad featuring seasonal, fatty mackerel pike marinated in vinegar, with sweet and sour oranges. Easily incorporate EPA, DHA, and Vitamin C, and enjoy with peace of mind thanks to low-temperature cooking and preparation tips. Quick to make and convenient for meal prep.

About This Recipe

Fatty mackerel pike is a star of autumn. Rich in EPA and DHA, combining it with the vitamins and antioxidants in oranges creates a well-balanced nutritional profile. The gentle acidity of apple cider vinegar and the natural sweetness of oranges make this dish easy to eat even for those who dislike fish. When we actually made it, we found it easier than expected and visually appealing, perfect as an appetizer for parties or a light dinner. Since raw fish is used, we'll also detail preparation and hygiene precautions in this article.

Ingredients (for 2 servings)

  • Mackerel Pike (raw) 1 fish (approx. 120-150g filleted)
  • Orange (small to medium) 1 (separate segments)
  • Frilly lettuce (or red leaf lettuce) appropriate amount (approx. 50g)
  • Radishes 2 (thinly sliced)
  • Chervil or preferred herbs appropriate amount
  • Sea salt a pinch (for preparation and seasoning)
  • Apple cider vinegar (for marinating) approx. 120ml (1/2 cup)
  • For dressing: Orange juice 1 tbsp
  • For dressing: Apple cider vinegar 2 tbsp
  • For dressing: Ginger juice 1 tsp
  • For dressing: MCT oil (or sesame oil) 1 tbsp
  • For dressing: Extra virgin olive oil 1 tbsp
  • For dressing: Sea salt a pinch (adjust to taste)

Instructions

  1. (Safety Measure) If using mackerel pike not intended for sashimi, freeze it at -18 to -20°C for at least 24 hours in a home freezer to prevent parasites, then thaw. If purchasing sashimi-grade fresh fish, choose the freshest available.
  2. Fillet the mackerel pike into three pieces (it is easier to ask the fishmonger to do this). Remove the belly bones and pat dry with a kitchen paper.
  3. Lightly sprinkle sea salt (not listed in ingredients) on the fillets and let sit for 20-30 minutes to draw out excess moisture. Pat dry again with paper.
  4. Arrange the fillets skin-side down in a tray and pour in enough apple cider vinegar (about 1/2 cup) to cover. Marinate one side for about 3 minutes, then flip and marinate for another 3 minutes (add 1-2 minutes for thicker fillets). Adjust marinating time to your preference.
  5. Remove from vinegar, lightly pat dry with kitchen paper, and slice into bite-sized pieces.
  6. Tear the frilly lettuce into easy-to-eat pieces, and thinly slice the radishes. Carefully peel the orange and remove the pith, separating the segments. Roughly tear the herbs.
  7. Make the dressing in a bowl. Mix orange juice, apple cider vinegar, ginger juice, MCT oil, and olive oil well, then season with sea salt to taste.
  8. Arrange lettuce on a plate, then artfully place radishes, oranges, and mackerel pike, scattering herbs over them. Drizzle with dressing just before serving.
  9. Tip: Vinegared mackerel pike darkens over time. If making ahead, store the dressing separately in the refrigerator and consume within the same day.

Nutrition and Health Points

This recipe combines mackerel pike, rich in EPA and DHA, with oranges, which contain Vitamin C and flavonoids. EPA and DHA are expected to improve blood triglycerides and have anti-inflammatory effects, benefiting brain and cardiovascular health. The Vitamin C in oranges has antioxidant properties, supporting immunity and promoting iron absorption.

Furthermore, apple cider vinegar and ginger are expected to aid digestion and gently raise blood sugar levels. Using olive oil and MCT oil incorporates good fats, enhancing the absorption of fat-soluble vitamins. Keep salt intake low and adjust the taste with fruit juice and vinegar for a healthier finish.

Arrangement Tips

  • You can also make this deliciously with mackerel or sardines instead of mackerel pike (fatty blue fish are recommended).
  • If you prefer oranges, grapefruits, or yuzu instead of mikan, adjust the juice for a refreshing taste.
  • For thicker fish, marinate longer (about 5 minutes per side) for better flavor absorption.
  • If you want more volume, adding avocado, boiled quinoa, or steamed beans will increase satisfaction.
  • If you are concerned about eating raw mackerel pike, you can lightly grill it before quickly marinating it in vinegar.
  • If MCT oil is not available, substitute with extra virgin olive oil or flaxseed oil.

Summary

This seasonal salad, where the gentle acidity of apple cider vinegar and the sweetness of oranges enhance the richness of mackerel pike, is full of seasonal charm. With a little attention to preparation and hygiene, it can be made quickly, resulting in a nutritious and healthy dish. When we actually made it, our family loved it, and we found it surprisingly easy to create an elegant appetizer. Please try it with seasonal mackerel pike.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.