Ingredientes

• 2 mackerel fillets (approx. 300g total)
• 150g freekeh
• 400ml vegetable broth or water
• 1 head of broccoli (approx. 300g), cut into florets
• 150g cherry tomatoes, halved
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 30ml olive oil
• 1 lemon, for juice and wedges
• 5g smoked paprika
• 3g ground cumin
• Salt and freshly ground black pepper to taste
• 1 handful fresh parsley, chopped for garnish

Instruções

1. 1.In a medium pot, heat 15ml of olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute.
2. 2.Add the freekeh to the pot and toast for 1-2 minutes. Pour in the vegetable broth, bring to a boil, then reduce the heat, cover, and simmer for 20-25 minutes, or until the liquid is absorbed and the freekeh is tender.
3. 3.While the freekeh cooks, toss the broccoli florets with 10ml of olive oil, salt, and pepper. Heat a large skillet over high heat. Add the broccoli and char for 5-7 minutes, turning occasionally, until tender-crisp and lightly blackened in spots. Remove from the pan and set aside.
4. 4.Pat the mackerel fillets dry with a paper towel. Rub them with the smoked paprika, cumin, salt, and pepper.
5. 5.Heat the remaining 5ml of olive oil in the same skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until cooked through.
6. 6.Once the freekeh is cooked, fluff it with a fork. Stir in the charred broccoli, halved cherry tomatoes, and a generous squeeze of lemon juice. Season to taste with salt and pepper.
7. 7.Divide the freekeh and vegetable mixture between two plates. Top each with a spiced mackerel fillet, garnish with fresh parsley, and serve immediately with a lemon wedge on the side.

Informações Nutricionais

Porque esta receita