Pan-Seared Mackerel with Braised Fennel & Tomato
A vibrant and quick Mediterranean-inspired dish featuring crispy-skinned mackerel fillets served over a bed of sweet, softened fennel and juicy cherry tomatoes. A perfect light, flavorful, and nutritious meal ready in about 20 minutes.
1026 calorias
$5 por porção
$20 min
2 porções
quick-easy, any cuisine
Ingredientes
- 2 fresh mackerel fillets (approx. 300g total)
- 1 large fennel bulb
- 200g cherry tomatoes
- 2 cloves garlic
- 1 lemon
- 2 tablespoons olive oil
- 1 handful fresh parsley, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Prepare the vegetables. Thinly slice the fennel bulb (reserving some fronds for garnish), halve the cherry tomatoes, and finely slice the garlic.
- 2.Heat 1 tablespoon of olive oil in a large pan over medium heat. Add the sliced fennel with a pinch of salt and cook for 5-7 minutes until it begins to soften and caramelize slightly.
- 3.Add the sliced garlic and halved cherry tomatoes to the pan. Cook for another 3-4 minutes until the tomatoes soften and release their juices. Squeeze in the juice of half a lemon.
- 4.While the vegetables cook, heat the remaining tablespoon of olive oil in a separate non-stick frying pan over medium-high heat. Pat the mackerel fillets dry and season both sides with salt and pepper.
- 5.Place the mackerel fillets skin-side down in the hot pan. Cook for 3-4 minutes until the skin is golden and crispy, then flip and cook for another 1-2 minutes until the fish is opaque.
- 6.To serve, divide the fennel and tomato mixture between two plates. Place a mackerel fillet on top, skin-side up. Garnish with chopped parsley, reserved fennel fronds, and serve with the remaining lemon wedges.
Informações Nutricionais
73g
fat
15g
carbs
9g
fiber
65g
protein
Porque esta receita
This recipe is exceptionally healthy, providing a powerful dose of heart-healthy omega-3 fatty acids from the mackerel. It's a low-carb, high-protein meal rich in fiber and antioxidants from fennel and tomatoes, supporting overall wellness.
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