Pan-Seared Mackerel with Braised Fennel & Lemony Bulgur
A vibrant, heart-healthy Mediterranean dish featuring omega-3-rich mackerel fillets served alongside tender braised fennel and a refreshing bulgur salad with fresh herbs. A perfect dairy-free meal.
1420 calorias
$6 por porção
$30 min
2 porções
dairy-free, any cuisine
Ingredientes
- 300g mackerel fillets (2 fillets)
- 100g bulgur wheat
- 1 large fennel bulb, sliced
- 1 small leek, sliced
- 150g cherry tomatoes, halved
- 2 cloves garlic, minced
- 2 tbsp fresh dill, chopped
- 2 tbsp fresh parsley, chopped
- 1 lemon, for zest and juice
- 3 tbsp olive oil
- 250ml vegetable stock or water
- Pinch of chili flakes (optional)
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the bulgur wheat. In a small pot, bring 200ml of vegetable stock or water to a boil. Add the bulgur, reduce heat, cover, and simmer for 10-12 minutes until the liquid is absorbed. Fluff with a fork when done.
- 2.While the bulgur cooks, heat 1 tbsp of olive oil in a large skillet over medium heat. Add the sliced leek and fennel and sauté for 5-7 minutes until they begin to soften.
- 3.Add the minced garlic and halved cherry tomatoes to the skillet. Cook for 1 minute, then add 50ml of water. Season with salt and pepper, cover, and braise for 8-10 minutes until the fennel is tender.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat 1 tbsp of olive oil in a separate non-stick pan over medium-high heat. Cook the fillets skin-side down for 3-4 minutes until crisp, then flip and cook for 1-2 more minutes.
- 5.To make the salad, combine the cooked bulgur in a bowl with the chopped dill, parsley, lemon zest, juice of half a lemon, and the remaining 1 tbsp of olive oil. Mix well and season to taste.
- 6.Divide the lemony bulgur between two plates. Top with the braised fennel mixture, and place a seared mackerel fillet on top. Serve with a wedge of the remaining lemon.
Informações Nutricionais
87g
fat
96g
carbs
30g
fiber
72g
protein
Porque esta receita
This nutritious dish is packed with anti-inflammatory omega-3s from mackerel for heart and brain health. It's a balanced, dairy-free meal, rich in fiber from bulgur and vegetables, aiding digestion and providing sustained energy.