Pan-Seared Mackerel with Warm Beetroot & Orange Salad
A vibrant and heart-healthy dish featuring omega-3 rich mackerel fillets served over a warm, zesty salad of beetroot, orange, and fresh herbs. A quick, elegant, and nutritious meal ready in under 25 minutes.
1070 calories
$10 per serving
$20 min
2 servings
quick-easy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 250g pre-cooked beetroot, diced
- 1 large orange
- 1/2 red onion, thinly sliced
- 30ml extra virgin olive oil
- 15ml fresh lemon juice
- 1 small handful fresh dill, chopped
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.Prepare the salad. Zest the orange into a small bowl for the dressing. Then, peel and segment the orange. In a medium bowl, combine the diced beetroot, orange segments, thinly sliced red onion, and chopped dill.
- 2.Make the dressing. To the bowl with the orange zest, add 15ml of olive oil, the lemon juice, and a pinch of salt and pepper. Whisk well and pour over the beetroot salad, tossing gently to combine.
- 3.Prepare the fish. Pat the mackerel fillets completely dry with a paper towel and season both sides with salt and pepper.
- 4.Cook the mackerel. Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Once hot, place the fillets skin-side down and cook for 3-4 minutes until the skin is golden brown and crispy.
- 5.Flip the fillets and cook for another 1-2 minutes on the other side until the fish is opaque and cooked through.
- 6.Serve immediately. Divide the warm beetroot and orange salad between two plates and top each with a crispy-skinned mackerel fillet.
Nutrition Information
75g
fat
54g
carbs
13g
fiber
67g
protein
Why this recipe
This recipe is exceptionally nutritious, providing high-quality protein and omega-3 fatty acids from mackerel for brain and heart health. Beetroot and orange offer a wealth of antioxidants, fiber, and Vitamin C, supporting immune function and digestion.
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