Pan-Seared Mackerel with Fennel and Orange Salad
A vibrant and sophisticated dish featuring crispy, pan-seared mackerel served over a refreshing salad of thinly sliced fennel, sweet orange segments, and a zesty dill dressing.
1030 kalorie
$7 na porcję
$25 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 mackerel fillets (approx. 300g total)
- 1 medium fennel bulb (approx. 250g)
- 1 large orange
- 1/2 small red onion
- 15g fresh dill, chopped
- 45ml extra virgin olive oil
- 15ml lemon juice
- Salt to taste
- Freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Prepare the salad by thinly slicing the fennel bulb and red onion. A mandoline works best for the fennel. Place in a medium bowl.
- 2.Zest the orange and set the zest aside. Carefully slice the skin and pith off the orange, then cut between the membranes to release the segments. Add the segments to the fennel salad.
- 3.Create the dressing by whisking together 30ml of olive oil, the lemon juice, and half of the chopped dill in a small bowl. Season with salt and pepper, then pour over the salad and toss gently.
- 4.Pat the mackerel fillets dry with a paper towel. Season both sides with salt, pepper, and the reserved orange zest.
- 5.Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 6.Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 7.Divide the fennel and orange salad between two plates. Place a warm mackerel fillet on top and garnish with the remaining fresh dill before serving.
Informacje odżywcze
73g
fat
44g
carbs
13g
fiber
61g
protein
Dlaczego ten przepis
This recipe is packed with heart-healthy omega-3s from mackerel, supporting brain function. Fennel and orange provide an excellent source of Vitamin C and fiber, aiding digestion and boosting the immune system for a light yet satisfying and nutritious meal.