A vibrant and nutritious gluten-free dish featuring crispy-skinned mackerel fillets served over a bed of tender braised fennel, burst cherry tomatoes, and savory black olives.
Składniki
- 2 mackerel fillets (approx. 150g each)
- 1 large fennel bulb
- 200g cherry tomatoes
- 50g pitted black olives
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 1 small bunch fresh parsley
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Thinly slice the fennel bulb, mince the garlic, and roughly chop the fresh parsley. Set aside.
- 2.Heat half the olive oil (15ml) 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 minced garlic and cook for 1 minute until fragrant. Stir in the cherry tomatoes and black olives. Season with salt and pepper, cover, and simmer for 10-12 minutes until fennel is tender and tomatoes have burst.
- 4.While the vegetables simmer, pat the mackerel fillets completely dry and season both sides with salt and pepper.
- 5.Heat the remaining olive oil in a separate non-stick pan over medium-high heat. Place the mackerel skin-side down and sear for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for an additional 2-3 minutes until opaque and cooked through.
- 7.To serve, spoon the braised fennel and tomato mixture onto two plates. Top with a mackerel fillet, a squeeze of fresh lemon juice, and a sprinkle of chopped parsley.
Informacje odżywcze
Dlaczego ten przepis
This recipe is packed with heart-healthy omega-3 fatty acids from mackerel, promoting brain health. The fennel and tomatoes provide a rich source of dietary fiber, vitamins, and antioxidants, creating a balanced, low-carb, and naturally gluten-free meal.
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