3 Healthy Ways to Cook King Mackerel Steaks

There are a variety of ways to cook king mackerel steaks.
Image Credit: Karl Tapales/Moment/GettyImages

King mackerel, or kingfish, is native to the Atlantic Ocean off the coast of North America and Europe. The fish ranges in weight from less than 1 pound to as much as 70 pounds.


Fish markets sell small mackerel whole and divide larger mackerel into steaks and fillets. The flesh is thick, fatty and savory, and you can use a variety of cooking methods to prepare a delicious king mackerel meal.

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Things You'll Need

  • 2 king mackerel steaks

  • Paper towels

  • Salt

  • Olive oil

  • Large Skillet

  • Spatula

  • 1 chili pepper, finely chopped, if frying

  • 2 cloves garlic, minced, if grilling

1. Fried

  1. Season the king mackerel steaks with salt.
  2. Allow to stand at room temperature for 30 minutes.
  3. Heat 2 tablespoons of olive oil in a skillet on medium.
  4. Place the steaks in the skillet and fry each side for about 5 minutes — they should be lightly browned and opaque in the center.
  5. Remove the steaks from the heat and sprinkle chopped pepper on top.


2. Grilled

  1. Season the king mackerel steaks with olive oil, salt and minced garlic.
  2. Allow them to stand at room temperature for 30 minutes.
  3. Preheat the grill to medium.
  4. Cook the mackerel steaks for 5 minutes on each side, until the flesh in the center is opaque.
  5. Remove the steaks from the grill.
  6. Allow them to stand for 5 minutes, until the juices redistribute.
  7. Serve warm.


3. Pan-Seared

  1. Preheat the oven to 300 degrees Fahrenheit.
  2. Heat the olive oil on high in a large ovenproof skillet on the stove top.
  3. Add the king mackerel steaks.
  4. Cook the steaks on each side for 2 minutes, until the flesh is lightly browned.
  5. Place the skillet in the oven.
  6. Cook the steaks for 10 to 15 minutes, until the flesh in the center is opaque.


According to a joint statement from the U.S. Food and Drug Administration and the U.S. Environmental Protection Agency, young children and people who are pregnant or nursing shouldn't eat king mackerel, due to elevated mercury levels.

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