Delicious and Nutritious: How to Make Perfectly Braised Mackerel (Vietnamese Style)

Among savory dishes, braised fish is one of the best ways to break the monotony of everyday meals. There are many types of fish to choose from, but mackerel is considered one of the most affordable, nutritious, and flavorful options. Let’s learn how to make perfectly braised mackerel — tender, rich, and bursting with traditional Vietnamese flavor!

Why Mackerel Is So Good for You

Mackerel is not only delicious and satisfying but also packed with nutrients. Regularly including mackerel in your diet can help protect your heart, support brain health, regulate blood sugar, and even reduce the risk of certain cancers.

Mackerel is rich in high-quality protein and essential nutrients such as calcium, phosphorus, potassium, selenium, magnesium, and vitamins A, D, K, B12, and C. It also provides healthy fats, especially omega-3 and omega-6 fatty acids — compounds that play an essential role in lowering cholesterol and supporting overall cardiovascular health.

Some of the most important health benefits of mackerel include:

• Reducing the risk of diabetes

• Supporting a healthy heart

• Preventing Alzheimer’s disease

• Lowering cancer risk

• Improving eyesight and brain function

Fun fact: Omega-3 fatty acids found in mackerel are the same beneficial fats commonly found in salmon and tuna, but mackerel is typically more affordable and easier to cook!

How to Choose Fresh Mackerel

The secret to a perfect braised fish dish begins with choosing the freshest fish possible. Here’s how to pick high-quality mackerel:

• Fresh mackerel should have bright red gills, clear eyes, and firm flesh that bounces back when pressed.

• The skin should be shiny and smooth without any bad odor or discoloration.

• Avoid fish that smells sour, has cloudy eyes, or feels mushy.

• If possible, buy fish that has never been frozen, as it retains a better texture and natural sweetness.

• Always purchase from a trusted market or store that maintains good hygiene.

💡 Tip: Pregnant women can safely enjoy mackerel in moderation. It’s rich in DHA and EPA, nutrients that support fetal brain and eye development. Just make sure the fish is cooked thoroughly before eating.

Three Popular Ways to Braise Mackerel

1. Classic Caramelized Braised Mackerel (Cá Nục Kho Keo)

This is the most traditional way to prepare mackerel in Vietnam — a balance of salty, sweet, and savory flavors that pair perfectly with a bowl of hot steamed rice.

Ingredients:

• 1 kg fresh mackerel

• 10 shallots

• 6 chili peppers

• A few stalks of green onions

• 5 tbsp fish sauce

• 1 tbsp sugar

• 1 tbsp salt

Preparation:

1. Clean and deodorize the fish: Remove scales and gills, then rub the fish with salt. Soak in rice water for 15 minutes or ginger water for 5 minutes to remove any fishy odor.

2. Prepare aromatics: Slice shallots thinly, chop green onions, and leave chilies whole.

3. Make the caramel sauce: In a pan, heat oil, sauté the shallots until fragrant, then add fish sauce, a bit of sugar, and some water. Simmer until the mixture thickens slightly.

4. Add the fish: Place mackerel pieces into the sauce and simmer over low heat. Add chilies for a little kick.

5. When the sauce becomes sticky and coats the fish, add the white part of the green onions, cook for another minute, then sprinkle the chopped greens before turning off the heat.

🪶 Serving suggestion: Garnish with freshly ground pepper and a few slices of red chili. Serve hot with jasmine rice and boiled vegetables.

2. Braised Mackerel with Tomatoes

This version is lighter and more refreshing, with the natural acidity of tomatoes balancing out the rich flavor of the fish.

Ingredients:

• 500g mackerel

• 300g ripe tomatoes

• 3 shallots, 1 small piece of ginger

• 3 chili peppers, green onions, and cilantro

• Seasonings: Fish sauce, salt, sugar, cooking oil, and seasoning powder

Instructions:

1. Clean and cut the fish into chunks, marinate with minced shallots, fish sauce, and pepper for at least 30 minutes.

2. Cut tomatoes into wedges, slice ginger thinly, and chop herbs.

3. Heat a pan with oil and lightly sear the fish on both sides until golden.

4. In a separate pot, sauté shallots and tomatoes until softened, then add a pinch of salt and sugar.

5. Add the fish, chili, and ginger. Pour in enough water to cover the fish.

6. Simmer over low heat until the sauce thickens. Adjust seasoning to taste.

7. Before serving, sprinkle fresh herbs on top.

✨ Extra tip: Add a splash of coconut water for a richer, more aromatic flavor.

3. Braised Mackerel with Pineapple

This variation adds a tropical twist — the sweetness of pineapple perfectly complements the rich, savory flavor of mackerel.

Ingredients:

• 500g mackerel

• 300g ripe pineapple, sliced

• 300ml coconut water

• Ginger, chili, green onion, cilantro, fish sauce, and seasoning powder

Steps:

1. Marinate fish with minced shallots, fish sauce, and pepper for 30 minutes.

2. In a pot, melt a spoon of sugar with a bit of water until it turns golden brown (caramel color).

3. Layer pineapple slices and ginger at the bottom of the pot, then place the fish on top. Add more pineapple and ginger on top of the fish.

4. Pour coconut water over the fish until just covered.

5. Bring to a boil, then reduce to low heat. Simmer until the liquid thickens and turns glossy.

6. Sprinkle chopped cilantro and green onions before serving.

🍍 Pro tip: This dish tastes even better the next day as the flavors deepen overnight.

Is Braised Fish High in Calories?

Not at all! Compared to meat-based dishes, braised fish is relatively low in calories yet rich in nutrients. It’s a great choice for those watching their weight or aiming for a balanced diet.

Final Thoughts

Braised mackerel is more than just a simple home-cooked dish — it’s a wholesome, flavorful, and comforting meal that represents the essence of Vietnamese cuisine. Whether cooked in caramel sauce, with tomatoes, or with pineapple, each version delivers its own charm and irresistible aroma.

So next time you’re wondering what to make for dinner, give one of these mackerel recipes a try — and enjoy the warm, comforting taste of tradition in every bite.