A vibrant and nutritious Mediterranean-inspired dish featuring flaky, omega-3-rich mackerel served over a bed of warm quinoa salad with sweet roasted fennel and juicy cherry tomatoes. A perfect, balanced weeknight meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 2 mackerel fillets (approx. 120g each)
- 150g tri-color quinoa
- 1 medium fennel bulb
- 200g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- Handful of fresh parsley, chopped
- Salt and black pepper to taste
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Instruções
- 1.Rinse the quinoa under cold water. In a small pot, combine the quinoa with 300ml of water, bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes, or until the water is absorbed. Fluff with a fork.
- 2.While the quinoa cooks, preheat your oven to 200°C (400°F). Thinly slice the fennel and red onion. Mince the garlic. Halve the cherry tomatoes.
- 3.On a baking sheet, toss the sliced fennel, red onion, and cherry tomatoes with half of the olive oil, salt, and pepper. Roast for 15-20 minutes until the fennel is tender and lightly caramelized.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining olive oil in a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crispy.
- 5.Flip the mackerel and cook for another 1-2 minutes until just cooked through. Remove from the pan.
- 6.In a large bowl, combine the cooked quinoa, roasted vegetables, minced garlic, and chopped parsley. Drizzle with the juice of half a lemon and toss to combine.
- 7.Divide the warm quinoa salad between two plates and top each with a pan-seared mackerel fillet. Serve immediately with a lemon wedge on the side.
Informações Nutricionais
Porque esta receita
This recipe is a powerhouse of nutrition, featuring omega-3 fatty acids from mackerel for heart and brain health. It's balanced with high-fiber quinoa and antioxidant-rich roasted vegetables, promoting digestive wellness and providing sustained energy.
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