Mediterranean Smoked Mackerel & Herbed Freekeh Salad
A vibrant and nutritious dish featuring flaky smoked mackerel on a bed of wholesome freekeh, tossed with sweet roasted peppers, cherry tomatoes, and a zesty lemon-dill vinaigrette. Perfect for a light yet satisfying meal.
1260 kalorie
$9 na porcję
$25 min
2 porcje
pescatarian, any cuisine
Składniki
- 120g freekeh
- 200g smoked mackerel fillets
- 150g jarred roasted red peppers, drained and sliced
- 150g cherry tomatoes, halved
- 1/2 small red onion, finely chopped
- 1 small bunch fresh dill, chopped
- 1 small bunch fresh parsley, chopped
- 30ml extra virgin olive oil
- 1 lemon (juice and zest)
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Cook the freekeh in a pot of boiling salted water according to package directions, typically for 15-20 minutes. Once cooked, drain well and set aside in a large bowl.
- 2.While the freekeh is cooking, prepare the vinaigrette. In a small bowl, whisk together the extra virgin olive oil, the juice and zest of one lemon, and the minced garlic. Season with salt and pepper.
- 3.Add the halved cherry tomatoes, sliced roasted red peppers, finely chopped red onion, and chopped fresh dill and parsley to the bowl with the cooked freekeh.
- 4.Pour the lemon-garlic vinaigrette over the salad and toss everything together until well combined. Taste and adjust seasoning if necessary.
- 5.Divide the herbed freekeh salad between two plates. Gently flake the smoked mackerel fillets into large pieces and arrange them on top of the salad before serving.
Informacje odżywcze
72g
fat
98g
carbs
22g
fiber
66g
protein
Dlaczego ten przepis
This recipe is packed with heart-healthy omega-3 fatty acids from mackerel and high in fiber and protein from freekeh, promoting satiety and digestive health. The colorful vegetables provide a rich source of essential vitamins and antioxidants.