Pan-Seared Mackerel with Warm Fennel & Orange Salad
A vibrant and nutritious Mediterranean-inspired dish featuring crispy-skinned mackerel atop a warm, zesty salad of caramelized fennel, sweet orange, and briny olives. Perfect for a quick and elegant flexitarian meal.
1060 calories
$7 per serving
$25 min
2 servings
flexitarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 1 large fennel bulb
- 1 large orange
- 50g Kalamata olives, pitted
- 30ml olive oil
- 1 small handful fresh dill or parsley, chopped
- 1 clove garlic, minced
- 1/2 lemon
- Salt to taste
- Black pepper to taste
Instructions
- 1.Prepare the salad components. Thinly slice the fennel bulb. Carefully segment the orange, reserving any juice. Roughly chop the olives.
- 2.Heat 15ml of olive oil in a large skillet over medium heat. Add the sliced fennel and a pinch of salt, and sauté for 5-7 minutes until softened and lightly caramelized.
- 3.Add the minced garlic to the fennel and cook for one more minute until fragrant. Remove the skillet from the heat.
- 4.Gently stir the orange segments, chopped olives, fresh dill, and reserved orange juice into the warm fennel. Set the salad aside.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a separate skillet over medium-high heat.
- 6.Place the mackerel skin-side down in the hot skillet. Cook for 3-4 minutes until the skin is golden and crisp.
- 7.Flip the fillets and cook for another 1-2 minutes until the fish is cooked through. Squeeze the fresh lemon juice over the fish.
- 8.To serve, divide the warm fennel and orange salad between two plates and top each with a crispy mackerel fillet.
Nutrition Information
81g
fat
42g
carbs
11g
fiber
81g
protein
Why this recipe
This recipe is exceptionally healthy, providing a powerful dose of anti-inflammatory Omega-3 fatty acids from mackerel. The fennel and orange offer abundant fiber and Vitamin C, creating a balanced, low-carb, and nutrient-dense meal rich in vitamins.
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