Grilled Mackerel fillet with 'sauce vierge'

Mackerel peaks in British waters through July and August, when shoals gather close to shore and the fish are at their fattest, freshest and most flavourful. It’s a gift of the season: abundant, sustainably caught, nutrient‑rich, and still one of the most inexpensive fish on the market. Its naturally high levels of omega‑3s make it a healthy choice, while its bold flavour stands up beautifully to grilling and bright Mediterranean sauces like sauce vierge - meaning 'virgin sauce'. Popularized by chef Michel Guérard, sauce vierge emphasises freshness and simplicity, ideal for summery Mediterranean seafood dishes.

 Ingredients (Serves 4)

• 4 mackerel fillets, pin‑boned

• 2 tbsp olive oil

• Sea salt & cracked black pepper

• 1 lemon, halved

For the sauce vierge

• 3 ripe tomatoes, de-seeded and finely diced

• 1 small shallot, minced

• 1 garlic clove, finely grated

• 4 tbsp extra‑virgin olive oil

• Juice of ½ lemon

• Small handful fresh basil, chopped

• Small handful fresh parsley, chopped

• 1 tbsp capers (optional but excellent)

• Sea salt & pepper

Method

1. Prepare the fish

Pat the mackerel fillets dry and brush lightly with olive oil. Season generously with sea salt and pepper.

2. Make the sauce vierge

In a bowl, combine tomatoes, shallot, garlic, olive oil, lemon juice, herbs and capers. Season to taste. Let it sit for 10 minutes so the flavours marry.

3. Grill the mackerel

Heat a grill or griddle pan until very hot.

Place the fillets skin‑side down and cook for 3–4 minutes until the skin crisps.

Flip and cook for 1–2 minutes more.

Squeeze over a little lemon juice as they come off the heat.

4. Serve

Spoon the sauce vierge generously over each fillet.

Serve with grilled sourdough, new potatoes or a simple green salad

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