Pan-Seared Mackerel with Buckwheat and Beetroot-Fennel Slaw
A vibrant and nutritious dish featuring omega-3 rich mackerel and an earthy buckwheat base, all ready in under 30 minutes. Perfect for a healthy weeknight meal.
1280 Kalorien
$7 pro Portion
$25 Min.
2 Portionen
quick-easy, any cuisine
Zutaten
- 2 mackerel fillets (approx. 250g total)
- 100g buckwheat groats
- 1 small raw beetroot, peeled and grated
- 1/2 small fennel bulb, thinly sliced
- 50g fresh spinach
- 1 clove garlic, minced
- 1 lemon
- 30ml extra virgin olive oil
- 1 small bunch fresh dill, chopped
- Salt and black pepper to taste
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Anleitung
- 1.Cook the buckwheat according to package directions, typically simmering in 200ml of water for 15 minutes until tender. Fluff with a fork.
- 2.Meanwhile, prepare the slaw. In a bowl, combine the grated beetroot, sliced fennel, fresh spinach, juice of half a lemon, 15ml of olive oil, and half the fresh dill. Season lightly with salt and pepper.
- 3.Pat the mackerel fillets completely dry with a paper towel and season both sides with salt and pepper.
- 4.Heat the remaining 15ml olive oil in a non-stick pan over medium-high heat. Place the mackerel skin-side down and cook for 3-4 minutes until the skin is crisp.
- 5.Flip the fillets, add the minced garlic to the side of the pan, and cook for another 2-3 minutes until the fish is cooked through. Squeeze the remaining lemon juice over the top.
- 6.To serve, divide the buckwheat between two plates. Top with the beetroot-fennel slaw, place a mackerel fillet on top, and garnish with the remaining dill.
Nährwertinformationen
37g
fat
44g
carbs
9g
fiber
39g
protein
Warum dieses Rezept
This recipe is exceptionally nutritious, providing a high dose of heart-healthy omega-3 fatty acids from mackerel. The combination with fiber-rich buckwheat and antioxidant-packed beetroot supports digestive health and provides sustained energy.
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