Mediterranean Baked Mackerel with Herbed Bulgur
27 paź 2025
Mediterranean Baked Mackerel with Herbed Bulgur
A vibrant and heart-healthy dish featuring omega-3 rich mackerel, whole-grain bulgur, and sweet roasted tomatoes — a perfect flexitarian meal inspired by Mediterranean cuisine.
Few things capture the essence of coastal Mediterranean cooking like a plate of perfectly baked mackerel paired with a bowl of fragrant, herbed bulgur. The balance of rich, flaky fish with nutty grains and roasted tomatoes makes every bite both satisfying and wholesome.
This recipe celebrates simplicity and nutrition. It’s ideal for anyone seeking a flavorful, feel-good meal that doesn’t compromise on taste or health. With minimal prep time and a handful of fresh ingredients, it’s a weeknight favorite you’ll keep coming back to.
Ingredients
- 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
Instructions
- 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.
- 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.
- 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.
- 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.
- 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.
- 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.
Tips & Substitutions
- Fish alternatives: Try salmon or trout if mackerel isn’t available — both maintain that rich omega-3 flavor.
- Whole-grain swap: Substitute bulgur with quinoa, couscous, or farro for a different texture and nutrient profile.
- Fresh herbs matter: Use parsley and mint right before serving for a burst of freshness that beautifully complements the fish.
Nutrition
Approx. per serving: 1310 calories
- Fat: 30g
- Carbohydrates: 60g
- Fiber: 11g
- Protein: 38g
Related Recipe
See the original recipe: "Mediterranean Baked Mackerel with Herbed Bulgur"With its bright flavors, nutrient-dense ingredients, and effortless preparation, this Mediterranean Baked Mackerel with Herbed Bulgur will quickly become a staple in your kitchen. It’s wholesome, balanced, and undeniably delicious.
Try it tonight and share your creation — your taste buds (and your heart) will thank you!
