Tinned Mackerel Fish Bake
The "Morning Glory" Tinned Mackerel Fish and Egg Bake
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Category
Brunch
Cuisine
American
Author:
Robert Moreland
Servings
1
Prep Time
2 minutes
Cook Time
13 minutes
This dish is a savory, protein-packed powerhouse that transforms pantry staples into a gourmet experience. By baking it in a ramekin, you create a personalized "oven-to-table" meal that stays hot until the very last bite.
What is a Ramekin?
A ramekin is a small, cylindrical baking dish—usually made of ceramic or porcelain—designed to withstand high temperatures. While often associated with French desserts like crème brûlée or soufflés, they are the secret weapon for savory cooking. In this recipe, the ramekin allows the mackerel to "confit" gently in its own oils while the cheese creates a perfectly contained, crispy crust on top. Because of their thick walls, ramekins distribute heat evenly and hold it long after leaving the oven.
The "Tin Fish" Renaissance
If you’ve noticed colorful tins of fish taking over social media feeds and wine bar menus lately, you aren't alone. "Tinned fish" has exploded in popularity (often dubbed the "Hot Girl Food" trend on TikTok), shedding its reputation as survival food and being embraced as a chic, sustainable, and convenient luxury. It celebrates the idea that "fast food" can still be slow-cooked, high-quality, and deeply nutritious.
Why Mackerel?
While tuna often gets the spotlight, mackerel is the nutritional heavy hitter of the tinned fish world. It is one of the richest sources of Omega-3 fatty acids, which are essential for brain health and reducing inflammation. It is also packed with Vitamin D and B12.7 Unlike larger predatory fish, mackerel is lower in the food chain, meaning it typically has lower levels of mercury, making this melt not just delicious, but a brilliant choice for your long-term health.8
Ingredients
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1 tin Mackerel fillets (preferably in oil, as it keeps the fish moist without extra ingredients)
-
1/3 cup Cheddar cheese, grated (sharp cheddar works best for flavor)
-
1 Large egg
-
1 tsp Butter or oil (for frying the egg)
-
Salt & Pepper (for the egg)
Directions
Preheat Oven: Set your oven to 400°F (200°C).
Prepare the Mackerel
Open the tin. If the mackerel is in oil, do not drain it to ensure the fish doesn't dry out in the oven. If it is in brine/water, drain it very well.
- Place the mackerel directly into the ramekin.
- Mash the fillets down with a fork until they cover the bottom of the dish evenly.
Add the Cheese
Sprinkle the grated cheddar thickly over the top of the fish. Ensure the fish is completely covered to seal in the moisture.
Bake:
- Place the ramekin on a baking sheet.
Bake for 10–12 minutes. You want the cheese to be fully melted and bubbling vigorously.
Fry the Egg (Timing is Key):
When the bake has about 3 minutes left in the oven, heat a small non-stick pan over medium heat with the butter or oil.
- Crack the egg into the pan.
- Fry until the whites are set but the yolk is still runny (Sunny Side Up is best for this dish). Season the egg with a pinch of salt and pepper.
Assemble
- Remove the bubbly ramekin from the oven.
- Immediately slide the fried egg right on top of the hot cheese.
Serve
Serve immediately. Cut into the yolk so it spills over the cheese and mixes with the hot fish below.
Recipe Note
The Oil is Key: Since you aren't adding mayonnaise, preserving a small amount of the oil from the tin is crucial for a pleasant texture.
Layering: For a more integrated flavor, you can mix half the cheese into the fish and put the other half on top.
The "Sauce": Since this recipe has no mayonnaise or cream cheese, do not overcook the egg yolk. The runny yolk provides the necessary moisture and richness that ties the dry ingredients together.
