This dish brings together the crisp, rich flavor of **pan-seared mackerel** with the earthy smokiness of **freekeh** and the aromatic sweetness of fennel. It’s a perfect balance of texture and flavor — a meal that feels indulgent yet nourishing.

Whether you're exploring flexitarian dining or simply seeking a quick, wholesome dinner, this recipe delivers Mediterranean sunshine on your plate in less than 40 minutes.

Light, filling, and full of color, it’s a weeknight winner you’ll come back to again and again.

Ingredients

• 2 mackerel fillets (approx. 300g total), skin-on
• 100g uncooked freekeh
• 250ml vegetable stock or water
• 1 small fennel bulb (approx. 200g), thinly sliced
• 150g cherry tomatoes, halved
• 2 cloves garlic, minced
• 50g Kalamata olives, pitted and halved
• 2 tablespoons fresh dill, chopped
• 1 lemon, for zest and juice
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• Salt and black pepper to taste

Instructions

1. In a small saucepan, bring the vegetable stock or water to a boil. Add the freekeh, reduce heat to low, cover, and simmer for 15–20 minutes until tender and the liquid is absorbed. Fluff with a fork and set aside.
2. While the freekeh cooks, heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced fennel and cook for 5–7 minutes until it begins to soften and lightly caramelize.
3. Add the minced garlic and halved cherry tomatoes to the skillet with the fennel. Cook for another 2–3 minutes until the garlic is fragrant and the tomatoes just begin to break down.
4. Combine the cooked freekeh with the vegetables in the skillet. Stir in the halved olives, chopped dill, and the zest of one lemon. Season with salt and pepper to taste and keep warm.
5. Pat the mackerel fillets dry with a paper towel and season the skin side with salt, pepper, and the smoked paprika. Heat the remaining tablespoon of olive oil in the skillet over medium-high heat.
6. Place the fillets skin-side down and cook for 3–4 minutes until the skin is very crisp and golden. Flip carefully and cook for another 1–2 minutes until the fish is opaque and cooked through.
7. To serve, divide the warm freekeh salad between two plates. Top each with a crispy mackerel fillet and finish with a generous squeeze of fresh lemon juice.

Tips & Substitutions

• Swap freekeh: Use quinoa, bulgur, or farro for a similar texture and nutty flavor.
• Make it vegetarian: Replace mackerel with grilled halloumi or roasted chickpeas for plant-based protein.
• Enhance the flavor: Add a drizzle of tahini-lemon dressing or a sprinkle of sumac before serving for extra zing.

Nutrition

Calories: 1380 kcal per serving (approximate)

• Fat: 76g
• Carbohydrates: 90g
• Fiber: 20g
• Protein: 90g