A vibrant and heart-healthy dish featuring pan-seared mackerel fillets served over a refreshing bulgur salad with sweet fennel, bell peppers, and cherry tomatoes. A light lemon-dill dressing ties it all together, perfect for a DASH-friendly meal.
Ingrédients
- 2 mackerel fillets (approx. 300g total)
- 100g dry bulgur wheat
- 200ml low-sodium vegetable broth or water
- 1 small fennel bulb
- 1 red bell pepper
- 150g cherry tomatoes
- 1 lemon
- 1 garlic clove
- 1 small bunch fresh dill
- 30ml extra virgin olive oil
- Freshly ground black pepper
- Pinch of salt
Disponible pour les membres NutriPro.
Instructions
- 1.In a small saucepan, bring the low-sodium broth or water to a boil. Add the bulgur wheat, cover, reduce heat to low, and simmer for 12-15 minutes, or until the liquid is absorbed. Fluff with a fork and set aside to cool slightly.
- 2.While the bulgur cooks, prepare the vegetables. Thinly slice the fennel bulb and the red bell pepper. Halve the cherry tomatoes. Finely chop the fresh dill and mince the garlic clove.
- 3.In a large bowl, combine the cooked bulgur, sliced fennel, bell pepper, and cherry tomatoes. In a separate small bowl, whisk together the olive oil, the juice and zest of the lemon, minced garlic, and chopped dill. Pour this dressing over the bulgur salad and toss to combine.
- 4.Pat the mackerel fillets dry with a paper towel and season lightly with salt and pepper. Heat a non-stick skillet over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 5.Flip the fillets and cook for another 2-3 minutes until cooked through. To serve, spoon the bulgur salad onto two plates and top each with a pan-seared mackerel fillet.
Informations nutritionnelles
Pourquoi cette recette
This recipe is excellent for a heart-healthy DASH diet. Mackerel is packed with omega-3 fatty acids, which support cardiovascular health, while the bulgur wheat and fresh vegetables provide abundant fiber, vitamins, and minerals for balanced nutrition.
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