Kingfish (King mackerel) are are ocean fish that are related to the Spanish mackerel. They may be sold as fillets, steaks, or whole. Their raw flesh is grayish, due to its high fat content. They are best prepared by grilling, frying, baking or smoking. Like other large, slightly oily fish, kingfish can be grilled, broiled or poached with satisfying results. The thick steaks stand up well to high heat as well as simmering. If you are craving a meaty fish steak but are tired of eating tuna or salmon, kingfish is a good alternative.
Kingfish is rich in protein and an excellent source of Omega-3 – an essential dietary oil that helps maintain a healthy heart and immune system and reduces the risk of Type 2 diabetes.
A 3-ounce serving of kingfish contains 114 calories and 22 grams of protein, or 44 percent of your daily value for protein based on a 2,000-calorie-a-day diet. The same portion has just 2 grams of total fat and 58 milligrams of cholesterol.
Unless the kingfish is sushi-grade, do not eat undercooked kingfish. Raw kingfish may contain harmful bacteria that can cause food poisoning.
Kingfish Poached in Bouillon
Pour 2 tbsp. olive oil into a heavy skillet and heat over high heat. Add the onion and garlic and sauté until the garlic begins to pop in the pan. Reduce the heat to medium and add the carrots and celery. Sauté for two minutes. Add white wine and peppercorns and simmer for two minutes to integrate the flavors.
Add the kingfish steaks and simmer them for 15 minutes, turning them once during the cooking time. The steaks are ready when they are opaque all the way through.
Take the kingfish steaks out of the pan and discard the poaching liquid. Serve the steaks hot.
- 4 kingfish steaks, about 6-oz. each
- 1/2 cup olive oil, divided
- Salt and pepper to taste
- 1/4 cup chopped parsley
- 2 tbsp. paprika
- 1/2 onion, chopped
- 4 minced garlic cloves
- 1 carrot, peeled and chopped
- 1 rib celery, chopped
- 2 cups white wine
- 6 black peppercorns