Pan-Seared Mackerel with Warm Freekeh & Fennel Salad
A vibrant and nutritious pescatarian dish featuring omega-3 rich mackerel atop a nutty warm salad of freekeh, crisp fennel, and sweet cherry tomatoes, dressed simply with lemon and dill.
1255 kalorie
$8 na porcję
$30 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 mackerel fillets (approx. 125g each), skin-on
- 150g cracked freekeh
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 1 lemon, juiced and zested
- 2 tablespoons olive oil
- 2 tablespoons fresh dill, chopped
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Cook the freekeh according to package directions. Typically, this involves simmering 150g of freekeh in 400ml of water for 15-20 minutes until tender. Drain any excess liquid and set aside.
- 2.While the freekeh cooks, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chopped red onion and sliced fennel, sautéing for 5-7 minutes until softened and lightly caramelized. Add the minced garlic and cook for another minute until fragrant.
- 3.Add the halved cherry tomatoes to the pan with the fennel and onion. Cook for 2-3 minutes until they just begin to soften. Remove the vegetables from the pan and combine them in a bowl with the cooked freekeh, lemon zest, and fresh dill.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in the same pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 5.Flip the fillets and cook for another 1-2 minutes until just cooked through. Remove from the pan.
- 6.To serve, divide the warm freekeh salad between two plates. Top each with a pan-seared mackerel fillet. Drizzle with the fresh lemon juice and serve immediately.
Informacje odżywcze
54g
fat
106g
carbs
26g
fiber
70g
protein
Dlaczego ten przepis
This balanced meal is rich in heart-healthy omega-3 fatty acids from mackerel and high in fiber from freekeh, supporting digestion and sustained energy. It's a fantastic source of lean protein, vitamins, and minerals for overall wellness.