Pan-Seared Mackerel with Warm Barley & Citrus-Fennel Salad
A vibrant and delicious dish featuring omega-3-rich mackerel on a bed of chewy barley, crisp fennel, and sweet orange, all brought together with a light lemon-herb vinaigrette. A perfect heart-healthy meal.
1600 calories
$5 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 150g pearl barley
- 500ml low-sodium vegetable stock
- 1 small fennel bulb
- 1 large orange
- 15g fresh parsley, chopped
- 45ml extra virgin olive oil
- 1 lemon
- 1 clove garlic, minced
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.In a saucepan, bring the vegetable stock to a boil. Add the rinsed barley, reduce heat, cover, and simmer for 25-30 minutes until tender and the liquid is absorbed.
- 2.While the barley cooks, prepare the salad. Thinly slice the fennel. Zest the orange, then peel and cut it into segments. Squeeze the juice from the lemon.
- 3.In a small bowl, whisk together 30ml of olive oil, the juice of half a lemon, the orange zest, and minced garlic to create the vinaigrette. Season with salt and pepper.
- 4.Once the barley is cooked, transfer it to a large bowl. While still warm, add the sliced fennel, orange segments, and chopped parsley. Drizzle with the vinaigrette and toss gently.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat.
- 6.Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp. Flip and cook for another 1-2 minutes until just cooked through.
- 7.To serve, divide the warm barley salad between two plates. Top each with a seared mackerel fillet and a squeeze of the remaining lemon juice.
Nutrition Information
85g
fat
142g
carbs
36g
fiber
76g
protein
Why this recipe
This recipe is exceptionally heart-healthy, combining omega-3 fatty acids from mackerel to reduce inflammation with soluble fiber from barley to help lower cholesterol. It's a balanced meal rich in antioxidants, vitamins, and healthy monounsaturated fats.
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