Pan-Seared Mackerel with Roasted Root Vegetables & Dill Yogurt
A vibrant and heart-healthy flexitarian meal featuring omega-3 rich mackerel, pan-seared to perfection. Served with colorful roasted root vegetables and a refreshing dill-yogurt sauce for a balanced and delicious dinner.
1290 calorias
$6 por porção
$40 min
2 porções
flexitarian, any cuisine
Ingredientes
- 2 mackerel fillets (approx. 150g each)
- 250g sweet potato
- 200g carrots
- 150g parsnip
- 30ml olive oil
- 100g plain Greek yogurt
- 1 lemon
- 1 clove garlic
- 1 tbsp fresh dill, chopped
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Wash and chop the sweet potato, carrots, and parsnip into bite-sized chunks.
- 2.Toss the root vegetables on a baking tray with half of the olive oil, salt, and pepper. Roast for 25-30 minutes, or until tender and lightly caramelized.
- 3.While the vegetables roast, prepare the sauce. In a small bowl, mix the Greek yogurt, chopped dill, minced garlic, a squeeze of lemon juice, and a pinch of salt.
- 4.Pat the mackerel fillets dry. Season both sides with salt, pepper, smoked paprika, and cumin.
- 5.Heat the remaining olive oil in a non-stick frying pan over medium-high heat. Place the mackerel skin-side down and cook for 3-4 minutes until the skin is crisp.
- 6.Flip the fillets and cook for another 1-2 minutes until cooked through.
- 7.Serve the crispy mackerel immediately with the roasted root vegetables and a dollop of the dill-yogurt sauce.
Informações Nutricionais
65g
fat
103g
carbs
21g
fiber
78g
protein
Porque esta receita
This recipe is exceptionally nutritious, providing high-quality protein and heart-healthy omega-3 fatty acids from mackerel. The root vegetables offer abundant fiber, vitamins, and antioxidants, supporting digestive health and overall wellness.
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