A vibrant and nutritious one-pan meal featuring flaky mackerel, hearty sweet potatoes, and wilted spinach. A perfect budget-friendly weeknight dinner packed with Omega-3s, vitamins, and fiber.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 800g sweet potatoes, peeled and diced
- 2 cans mackerel in olive oil (approx. 250g drained)
- 1 large red onion, chopped
- 1 red bell pepper, chopped
- 3 cloves garlic, minced
- 200g fresh spinach
- 30ml olive oil
- 1 lemon, for juice
- 1 teaspoon dried oregano
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper
Disponível para membros NutriPro.
Instruções
- 1.Heat the olive oil in a large skillet or pan over medium-high heat. Add the diced sweet potatoes and cook for 10-12 minutes, stirring occasionally, until they begin to soften and brown.
- 2.Add the chopped red onion and bell pepper to the pan. Continue to cook for another 5-7 minutes until the vegetables are tender.
- 3.Stir in the minced garlic and dried oregano, and cook for one minute more until fragrant.
- 4.Add the fresh spinach to the pan in handfuls, stirring continuously until it has all wilted down. This should only take 1-2 minutes.
- 5.Drain the mackerel and gently flake the fillets into the hash. Stir carefully to combine and allow it to heat through for about 2 minutes.
- 6.Remove the pan from the heat. Squeeze the juice of half a lemon over the hash, sprinkle with fresh parsley, and season to taste with salt and pepper before serving.
Informações Nutricionais
Porque esta receita
This recipe is incredibly nutritious, offering protein and Omega-3s from mackerel for brain and heart health. Sweet potatoes provide complex carbs, fiber, and a rich source of Vitamin A, promoting sustained energy and digestive wellness.
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