A vibrant, quick, and heart-healthy dish featuring flaky, pan-seared mackerel served over a warm salad of sweet beetroot and crisp fennel, drizzled with a zesty lemon dressing.
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Zutaten
- 2 mackerel fillets (approx. 150g each)
- 250g pre-cooked beetroot, diced
- 1 large fennel bulb
- 2 cloves garlic, minced
- 1 lemon
- 2 tablespoons olive oil
- 1 small bunch fresh dill, chopped
- Salt to taste
- Black pepper to taste
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Anleitung
- 1.Prepare the salad base by thinly slicing the fennel bulb. Heat 1 tablespoon of olive oil in a large skillet over medium heat.
- 2.Add the sliced fennel and a pinch of salt to the skillet. Cook for 5-7 minutes, stirring occasionally, until it starts to soften and lightly caramelize.
- 3.Add the minced garlic and cook for one more minute until fragrant. Then, add the diced beetroot to the skillet, stirring gently to warm everything through for 2-3 minutes.
- 4.Transfer the warm fennel and beetroot mixture to a bowl. Squeeze the juice of half a lemon over it, add the chopped fresh dill, and toss to combine. Set aside.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Wipe the skillet clean and heat the remaining 1 tablespoon of olive oil over medium-high heat.
- 6.Place the mackerel fillets skin-side down in the hot skillet. Cook for 3-4 minutes until the skin is golden and crispy.
- 7.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 8.To serve, divide the warm beetroot and fennel salad between two plates and top each with a pan-seared mackerel fillet. Serve immediately with a fresh lemon wedge.
Nährwertinformationen
Warum dieses Rezept
This recipe is rich in anti-inflammatory Omega-3 fatty acids from mackerel, which support brain and heart health. Beetroot and fennel provide essential fiber, vitamins, and antioxidants for a nutritious, balanced, and gut-healthy meal.
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