A vibrant and nutritious flexitarian meal featuring pan-seared mackerel rich in omega-3s, served over a bed of smoky freekeh with a refreshing fennel and tomato salad. A perfect balance of flavors and textures.
Zutaten
- 300g mackerel fillets (2 fillets)
- 120g dry freekeh
- 300ml vegetable broth or water
- 1 small fennel bulb
- 150g cherry tomatoes
- 50g baby spinach
- 2 cloves garlic, minced
- 1 lemon
- 20ml extra virgin olive oil
- 10g fresh dill, chopped
- 1 tsp sumac (optional)
- Salt and black pepper to taste
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Anleitung
- 1.Rinse the freekeh. In a small pot, combine the freekeh and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender and the liquid is absorbed. Fluff with a fork.
- 2.While the freekeh cooks, prepare the salad. Thinly slice the fennel bulb (reserving some fronds for garnish) and halve the cherry tomatoes.
- 3.In a large bowl, combine the sliced fennel, cherry tomatoes, baby spinach, and minced garlic.
- 4.Prepare the mackerel. Pat the fillets dry with a paper towel and season both sides with salt, pepper, and sumac.
- 5.Heat the olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes, until the skin is golden and crispy.
- 6.Flip the fillets and cook for another 1-2 minutes until just cooked through. Squeeze the juice of half a lemon over the fish in the pan during the last minute of cooking.
- 7.Add the warm, cooked freekeh and chopped dill to the bowl with the vegetables. Drizzle with the juice from the remaining lemon half and toss everything to combine well.
- 8.Divide the freekeh salad between two plates. Top each with a pan-seared mackerel fillet and garnish with reserved fennel fronds. Serve immediately.
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Warum dieses Rezept
This recipe is a powerhouse of nutrition, balancing heart-healthy omega-3 fatty acids from mackerel with high-fiber, protein-rich freekeh. The fresh fennel and tomato salad provides essential vitamins and antioxidants, creating a balanced and flavorful meal.
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Pan-Seared Mackerel with Warm Fennel & Freekeh Salad
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