Smoked Mackerel & Buckwheat Salad with Fennel and Radish
A vibrant and nutritious warm salad featuring smoky mackerel, earthy buckwheat, and crisp fennel. This quick and easy meal is packed with heart-healthy fats and fiber, making it a perfect light lunch or dinner.
1085 calorias
$5 por porção
$20 min
2 porções
quick-easy, any cuisine
Ingredientes
- 120g buckwheat groats
- 250ml water or vegetable broth
- 150g smoked mackerel fillets, skin removed
- 1 small fennel bulb
- 100g radishes
- 50g rocket (arugula)
- 2 tablespoons extra virgin olive oil
- 1 lemon, juice only
- 1 tablespoon chopped fresh dill
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the buckwheat under cold water. In a small saucepan, combine the buckwheat and 250ml of water or broth. Bring to a boil, then reduce the heat, cover, and simmer for 15-20 minutes, or until all the liquid is absorbed. Fluff with a fork.
- 2.While the buckwheat cooks, prepare the vinaigrette. In a small bowl, whisk together the extra virgin olive oil, lemon juice, chopped dill, and Dijon mustard. Season with a pinch of salt and pepper.
- 3.Prepare the vegetables. Using a mandoline or a sharp knife, thinly slice the fennel bulb and the radishes. Set aside.
- 4.In a large serving bowl, combine the cooked buckwheat, sliced fennel, radishes, and rocket.
- 5.Gently flake the smoked mackerel fillets into bite-sized pieces and add them to the bowl.
- 6.Pour the vinaigrette over the salad and toss gently to combine all ingredients. Serve immediately while the buckwheat is still warm.
Informações Nutricionais
52g
fat
98g
carbs
14g
fiber
56g
protein
Porque esta receita
This recipe is exceptionally nutritious, providing high-quality omega-3 fatty acids from mackerel, essential for brain and heart health. Buckwheat offers complex carbohydrates and fiber for sustained energy, while fresh vegetables deliver vital vitamins and antioxidants.
Perguntas Frequentes
⭐ Avaliações e Comentários
Receitas Semelhantes
Quick easy, any cuisine
Smoky Spanish Prawns with Lentils and Spinach
A vibrant, quick, and protein-packed one-pan meal. Succulent prawns and earthy puy lentils are simmered with smoked paprika, cherry tomatoes, and fresh spinach for a delicious and balanced dinner ready in under 30 minutes.