Baked Onion Mackerel: A Simple Dose of Tasty Fish

I love eating fish! Great for protein, awesome for omega 3s. This Baked Onion Mackerel is one of my all-time favorite recipes, because it’s simple and uses ingredients that I almost always have in the house. Many people are wary of eating too much fish because of high mercury levels. Studies do say that moderate levels of seafood consumption, even with their accompanying higher levels of mercury, are linked to a lower risk of Alzheimer’s. Some fish have more selenium, which can balance out some toxins that might be present. Also cooking with onions helps detoxify, and serving fish with a beautiful abundant salad gives the brain body an even better boost! Give this recipe from my latest book BRAIN BODY DIET a try and let me know how it goes in a comment below!

Serves 2

4 tablespoons extra virgin olive oil
1 shallot, minced
1 large Maui onion, minced
2 garlic cloves, minced
1 teaspoon lemon zest
1 lemon, juiced and separated
8 ounces mackerel
Sea salt to taste
Pepper to taste
1 to 2 tablespoons fresh dill, minced and separated


1. Preheat the oven to 450°F. Line a rimmed baking tray with aluminum foil or parchment paper.

2. In a skillet or small saucepan, heat the olive oil. Add the minced shallot and onion, cooking on medium heat for about 3 minutes, until softened.

3. Add the garlic and the lemon zest. Cook together for another minute. Once slightly cooled, squeeze in half of the lemon juice.

4. Place the fish on the prepared baking sheet. Season lightly with salt and pepper. Top with the oil mixture and add half of the dill.

5. Roast the fish in the oven for 10 to 15 minutes, depending on its thickness. The best way to check if it’s cooked is to use a fork to gently prick the fish. If it flakes easily, it’s ready.

6. Carefully remove the fish from the baking tray. Top with the remaining lemon juice and dill.