A vibrant and heart-healthy dish featuring omega-3 rich mackerel, whole-grain bulgur, and sweet roasted tomatoes. This recipe is a perfect example of a nutritious and flavorful flexitarian meal inspired by Mediterranean cuisine.
Ingredienti
- 2 mackerel fillets (approx. 300g total)
- 150g bulgur wheat
- 200g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 45ml olive oil
- 300ml vegetable stock or water
- 1 lemon
- 20g fresh parsley
- 15g fresh mint
- Salt to taste
- Black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Preheat your oven to 200°C (400°F). Place the cherry tomatoes on a baking tray, drizzle with 15ml of olive oil, and season with a pinch of salt and pepper. Roast for 15-20 minutes until they soften and begin to blister.
- 2.While the tomatoes are roasting, finely chop the red onion and garlic. Heat 15ml of olive oil in a medium saucepan over medium heat. Add the onion and garlic and sauté for 3-4 minutes until fragrant and softened.
- 3.Add the bulgur wheat to the saucepan and toast for one minute, stirring constantly. Pour in the vegetable stock, bring to a boil, then reduce the heat to low, cover, and let it simmer for 10-12 minutes, or until all the liquid has been absorbed.
- 4.Place the mackerel fillets on a parchment-lined baking sheet. Drizzle with the remaining 15ml of olive oil, the juice of half a lemon, salt, and pepper. Bake for 10-12 minutes, until the fish is opaque and flakes easily with a fork.
- 5.Finely chop the fresh parsley and mint. Once the bulgur is cooked, remove it from the heat, let it stand for a couple of minutes, then fluff it with a fork.
- 6.Stir the chopped herbs and the roasted cherry tomatoes into the fluffed bulgur. Serve the herbed bulgur in bowls, topped with a baked mackerel fillet. Squeeze the remaining lemon half over the dish just before serving.
Informazioni nutrizionali
Perché questa ricetta
This recipe is exceptionally nutritious, providing high-quality protein and anti-inflammatory omega-3 fatty acids from the mackerel. The bulgur wheat offers complex carbohydrates and fiber for sustained energy and digestive health, making it a balanced and heart-healthy meal.
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