Pan-Seared Mackerel with Citrus-Braised Fennel

If you're looking for a dish that feels both elegant and nourishing, this pan-seared mackerel with citrus-braised fennel is a perfect choice. It's a recipe that brings together rich, omega-3 packed fish and the bright, aromatic flavors of orange and fennel.

The best part? This meal comes together in under 30 minutes, making it a weeknight-friendly option that delivers restaurant-quality results without the fuss. It's light yet satisfying, and a beautiful way to showcase fresh, seasonal ingredients.

Whether you're following a pescatarian, keto, or flexitarian lifestyle—or just looking for something new to try—this recipe is a delicious reminder that healthy food can also feel indulgent.

Ingredients

• 2 large mackerel fillets (around 300g total), skin-on
• 1 large fennel bulb (approx. 300g)
• 1 orange
• 1 small red onion
• 2 tablespoons olive oil
• 1 clove garlic
• 50ml vegetable stock or water
• Fresh dill or parsley for garnish (optional)
• Salt and freshly ground black pepper

Instructions

1. Prepare the vegetables. Thinly slice the red onion and mince the garlic. Trim the fennel bulb, reserving some fronds for garnish. Cut the bulb in half and then into thin slices.
2. Zest the orange and then juice it into a small bowl. Set both aside.
3. In a large pan over medium heat, add 1 tablespoon of olive oil. Sauté the sliced onion and fennel for 5-7 minutes until they begin to soften. Add the minced garlic and cook for another minute until fragrant.
4. Pour the orange juice and vegetable stock over the fennel. Season with salt and pepper. Bring to a simmer, then reduce heat, cover, and let it braise for 10-12 minutes until the fennel is tender.
5. While the fennel braises, prepare the mackerel. Pat the fillets dry with a paper towel and score the skin lightly. Season both sides with salt and pepper.
6. Heat the remaining 1 tablespoon of olive oil in a separate non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
7. Flip the fillets and cook for another 1-2 minutes until just cooked through. Remove from heat.
8. Stir the orange zest into the braised fennel. To serve, spoon the fennel mixture onto two plates and top each with a crispy mackerel fillet. Garnish with reserved fennel fronds or fresh dill.

Tips & Substitutions

• Fish alternatives: If mackerel isn't available, try salmon, trout, or sea bass.
• Citrus swap: Grapefruit or lemon juice can replace orange for a different flavor profile.
• Make it vegetarian: Omit the fish and serve the braised fennel over quinoa or couscous for a hearty vegetarian meal.

Nutrition

Approximate nutrition per serving:

• Calories: 1030
• Fat: 73g
• Carbohydrates: 42g
• Fiber: 13g
• Protein: 55g

Related Recipe

See the original recipe: "Pan-Seared Mackerel with Citrus-Braised Fennel"

This dish is proof that healthy eating doesn't have to be complicated or bland. The crispy, golden mackerel paired with tender, citrusy fennel makes every bite feel special. Give it a try this week, and don’t forget to share your version — we’d love to see how you make it your own!