Pan-Seared Mackerel with Herbed Barley & Roasted Beets
A vibrant and nutritious dish featuring omega-3 rich mackerel, earthy roasted beets, and hearty pearl barley. A perfect heart-healthy meal inspired by Nordic flavors.
1320 calories
$4 per serving
$45 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 240g total)
- 120g pearl barley
- 2 medium raw beets (approx. 250g)
- 1 small red onion
- 2 cloves garlic, minced
- 20ml extra virgin olive oil
- 1 lemon
- 1 bunch fresh dill, chopped
- 1 bunch fresh parsley, chopped
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Peel the beets, cut them into 2cm cubes, toss with 10ml of olive oil, salt, and pepper. Roast on a baking sheet for 25-30 minutes until tender.
- 2.While the beets are roasting, cook the pearl barley. Add 120g of barley to a pot with 600ml of water. Bring to a boil, then cover and simmer for 25-30 minutes until cooked through. Drain any excess water.
- 3.Finely chop the red onion. In a bowl, combine the cooked barley, minced garlic, chopped dill, parsley, red onion, the juice of half a lemon, and the remaining 10ml of olive oil. Season and mix well.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp.
- 5.Flip the mackerel and cook for another 1-2 minutes until opaque and cooked through. Be careful not to overcook.
- 6.To serve, divide the herbed barley between two plates. Arrange the roasted beets alongside and top with a pan-seared mackerel fillet. Garnish with extra fresh herbs and a lemon wedge.
Nutrition Information
58g
fat
112g
carbs
26g
fiber
78g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to reduce inflammation, and high in fiber from barley and beets to help lower cholesterol. It's a balanced meal rich in vitamins and minerals for overall wellness.
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