Spiced Mackerel with Herbed Millet & Pomegranate
A vibrant and nutritious Moroccan-inspired dish featuring pan-seared spiced mackerel served over a refreshing millet salad with fresh herbs and juicy pomegranate seeds.
1225 kalorija
$7 po porciji
$30 min
2 porcija
pescatarian, any cuisine
Sastojci
- 2 mackerel fillets (approx. 250g total)
- 150g millet
- 450ml water or vegetable broth
- 150g cherry tomatoes, halved
- 1 small cucumber, diced
- 1/2 red onion, finely sliced
- 75g pomegranate seeds
- 1 small bunch fresh parsley, chopped
- 1 small bunch fresh mint, chopped
- 2 cloves garlic, minced
- 1 lemon, juice and zest
- 30ml olive oil
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1/2 tsp paprika
- Salt and black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Rinse the millet under cold water. In a medium saucepan, combine the millet and water/broth. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed. Set aside to cool slightly.
- 2.While the millet cooks, prepare the mackerel. Pat the fillets dry with a paper towel. In a small bowl, mix together the cumin, coriander, paprika, salt, and pepper. Rub the spice blend evenly over the flesh side of the fillets.
- 3.Heat 15ml of 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 crisp and golden. Flip and cook for another 2-3 minutes until cooked through.
- 4.In a large bowl, combine the cooked millet, halved cherry tomatoes, diced cucumber, sliced red onion, pomegranate seeds, chopped parsley, and mint.
- 5.Create the dressing by whisking together the remaining 15ml of olive oil, the juice and zest of one lemon, and the minced garlic. Pour over the millet salad and toss well to combine. Season with salt and pepper if needed.
- 6.Fluff the herbed millet salad with a fork and divide between two plates. Top each with a spiced mackerel fillet and serve immediately.
Nutritivne informacije
58g
fat
108g
carbs
19g
fiber
65g
protein
Zašto baš ovaj recept
This recipe is packed with omega-3 fatty acids from mackerel, essential for brain and heart health. Millet provides complex carbohydrates and fiber for sustained energy, while pomegranate and fresh herbs offer a rich source of antioxidants and vitamins.