Pan-Seared Mackerel with Buckwheat and Beet-Walnut Salsa
27. Okt. 2025
Pan-Seared Mackerel with Buckwheat and Beet-Walnut Salsa
Few dishes balance flavor, nutrition, and visual appeal quite like this Pan-Seared Mackerel with Buckwheat and Beet-Walnut Salsa. It’s a meal that feels both gourmet and nourishing, ideal for a weeknight dinner or a relaxed weekend lunch.
The crisp, omega-3-rich mackerel pairs beautifully with the earthy nuttiness of buckwheat, while the beet-walnut salsa adds a vibrant crunch and a pop of color that makes this dish truly shine. Each bite is a balance of freshness, texture, and satisfying depth.
Whether you’re looking to impress your guests or simply treat yourself to something wholesome and delicious, this recipe delivers all the right notes — simple, colorful, and packed with flavor.
Ingredients
- 2 mackerel fillets (approx. 250g total)
- 100g buckwheat
- 150g pre-cooked beets, diced
- 30g walnuts, toasted and chopped
- 1 small bunch fresh parsley, chopped
- 50g arugula
- 1 clove garlic, minced
- 1 lemon
- 30ml extra virgin olive oil
- Salt and black pepper to taste
Instructions
- Rinse the buckwheat, then cook it according to package instructions (typically simmer in 200ml of water for 15–20 minutes until water is absorbed). Fluff with a fork.
- While the buckwheat cooks, prepare the salsa. In a medium bowl, combine the diced beets, toasted walnuts, chopped parsley, minced garlic, the juice of half a lemon, and 20ml of olive oil.
- Season the beet and walnut salsa with salt and pepper and mix well to combine. Set aside.
- Pat the mackerel fillets completely dry with a paper towel and season both sides with salt and pepper.
- Heat the remaining 10ml of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel skin-side down and sear for 3–4 minutes until the skin is golden and crisp.
- Flip the fillets and cook for another 1–2 minutes until opaque and cooked through.
- To serve, divide the cooked buckwheat between two plates. Top with a handful of fresh arugula, place a mackerel fillet over it, and finish with a generous spoonful of the beet and walnut salsa.
Tips & Substitutions
- Swap the fish: If mackerel isn’t available, try salmon or sardines for similar richness and omega-3 benefits.
- Make it vegetarian: Replace the fish with grilled halloumi or roasted chickpeas for a hearty plant-based version.
- Boost flavor: Add a pinch of chili flakes or a drizzle of honey to the salsa for a sweet-heat contrast.
Nutrition
Approximate per serving:
- Calories: 1330
- Fat: 80g
- Carbohydrates: 85g
- Fiber: 17g
- Protein: 65g
Related Recipe
See the original recipe: "Pan-Seared Mackerel with Buckwheat and Beet-Walnut Salsa"This dish is a celebration of color, texture, and wholesome goodness — a perfect example of how simple ingredients can create something extraordinary. Give it a try, snap a photo, and share your creation with friends or on social media. You might just inspire someone else’s next healthy meal!
