Pan-Seared Mackerel with Mediterranean White Beans & Fennel
A vibrant and flavorful pescatarian dish featuring flaky, pan-seared mackerel served over a bed of tender braised fennel, sweet cherry tomatoes, and creamy cannellini beans. A light lemon-herb dressing brings it all together.
1186 kalorie
$7 na porcję
$30 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g mackerel fillets (2 fillets)
- 1 large fennel bulb
- 200g cherry tomatoes
- 1 can (400g) cannellini beans, rinsed and drained
- 2 cloves garlic
- 30ml olive oil
- 100ml vegetable broth or water
- 1 lemon
- 1 small bunch fresh parsley
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse and pat dry the mackerel fillets. Lightly score the skin and season both sides with salt and pepper. Thinly slice the fennel bulb and garlic, and halve the cherry tomatoes.
- 2.Heat 15ml (1 tbsp) of olive oil in a large skillet over medium heat. Add the sliced fennel and cook for 5-7 minutes until it begins to soften.
- 3.Add the garlic and cook for 1 minute until fragrant. Stir in the cherry tomatoes, cannellini beans, and vegetable broth. Season with salt and pepper, cover, and simmer for 10 minutes.
- 4.Meanwhile, heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crispy and golden.
- 5.Flip the mackerel and cook for another 1-2 minutes until opaque and cooked through.
- 6.Stir the chopped fresh parsley and the juice of half a lemon into the fennel and bean mixture. Divide the mixture onto two plates, top with a mackerel fillet, and serve with a wedge of the remaining lemon.
Informacje odżywcze
36g
fat
33g
carbs
13g
fiber
38g
protein
Dlaczego ten przepis
This recipe is rich in heart-healthy omega-3 fatty acids from mackerel and packed with fiber from cannellini beans and fennel. It's a balanced, high-protein meal that supports brain health and digestive wellness, using fresh Mediterranean flavors.