Pan-Seared Mackerel with Creamy Avocado & Herb Sauce
A sophisticated yet simple keto dish featuring omega-3 rich mackerel, pan-seared to perfection and served with roasted asparagus and a vibrant, dairy-free creamy avocado sauce. A perfect low-carb, high-fat meal.
1350 kalorie
$8 na porcję
$25 min
2 porcje
keto, any cuisine
Składniki
- 300g mackerel fillets (2 fillets)
- 250g asparagus, ends trimmed
- 1 large ripe avocado
- 30ml extra virgin olive oil
- 15ml fresh lemon juice
- 10g fresh dill, chopped
- 10g fresh parsley, chopped
- 1 clove garlic, minced
- Salt to taste
- Freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. On a baking sheet, toss the asparagus with 15ml of olive oil, salt, and pepper. Roast for 10-12 minutes until tender-crisp.
- 2.While the asparagus is roasting, prepare the sauce. In a small blender or food processor, combine the avocado flesh, lemon juice, dill, parsley, minced garlic, and a pinch of salt. Blend until completely smooth. Add 1-2 tablespoons of water if needed to achieve a creamy consistency.
- 3.Pat the mackerel fillets dry with a paper towel and season both sides generously with salt and pepper.
- 4.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Once shimmering, carefully place the mackerel fillets skin-side down.
- 5.Sear for 3-4 minutes, pressing down gently on the fillets for the first 30 seconds to ensure crispy skin. Do not move them.
- 6.Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 7.To serve, divide the roasted asparagus between two plates. Top with a seared mackerel fillet and a generous dollop of the creamy avocado sauce.
Informacje odżywcze
119g
fat
27g
carbs
18g
fiber
63g
protein
Dlaczego ten przepis
This recipe is rich in anti-inflammatory omega-3 fatty acids from mackerel and healthy monounsaturated fats from avocado, supporting brain and heart health. It's an excellent low-carb, high-fiber meal ideal for a ketogenic diet.
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