Pan-Seared Mackerel with Lemon-Dill Couscous
A rapid and elegant pescatarian meal, this dish features crispy-skinned mackerel rich in omega-3s, served over a bed of fluffy, herb-infused whole-wheat couscous and wilted spinach. It's a perfectly balanced single-serving dinner, ready in just 15 minutes.
*L’immagine è solo a scopo illustrativo e può differire dal risultato reale (generata con IA).*
625 calorie
$6 per porzione
$15 min
1 porzioni
pescatarian, any cuisine
Ingredienti
- 130g mackerel fillet, skin-on
- 60g whole-wheat couscous
- 100ml boiling water
- 50g fresh baby spinach
- 1 clove garlic, finely minced
- 1/2 lemon, for juice and zest
- 1 tbsp fresh dill, chopped
- 1/2 tbsp olive oil
- Salt and black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.In a heatproof bowl, combine the whole-wheat couscous with the lemon zest and a pinch of salt. Pour over the boiling water, cover, and set aside for 5-7 minutes to steam.
- 2.While the couscous rests, pat the mackerel fillet completely dry with a paper towel. Season both sides generously with salt and black pepper.
- 3.Heat the olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillet skin-side down and cook for 3-4 minutes, pressing gently, until the skin is golden and very crispy.
- 4.Flip the mackerel, reduce the heat to medium, and add the minced garlic to the side of the pan. Cook for 2-3 minutes more until the fish is cooked through.
- 5.Add the fresh spinach to the pan during the final minute of cooking. It will wilt quickly in the residual heat.
- 6.Fluff the steamed couscous with a fork and stir through the chopped dill and a squeeze of lemon juice. Serve the couscous onto a plate, top with the wilted spinach and garlic, and finish with the crispy mackerel fillet.
Informazioni nutrizionali
31g
fat
47g
carbs
7g
fiber
32g
protein
Perché questa ricetta
This recipe is exceptionally healthy, providing high-quality protein and anti-inflammatory omega-3 fatty acids from mackerel for brain and heart health. Whole-wheat couscous offers complex carbs and fiber for sustained energy and digestive wellness.