Mediterranean Baked Mackerel with Herbed Bulgur
A vibrant and heart-healthy dish featuring omega-3 rich mackerel, whole-grain bulgur, and sweet roasted tomatoes. This recipe is a perfect example of a nutritious and flavorful flexitarian meal inspired by Mediterranean cuisine.
1310 calories
$7 per serving
$35 min
2 servings
flexitarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 150g bulgur wheat
- 200g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 45ml olive oil
- 300ml vegetable stock or water
- 1 lemon
- 20g fresh parsley
- 15g fresh mint
- Salt to taste
- Black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (400°F). Place the cherry tomatoes on a baking tray, drizzle with 15ml of olive oil, and season with a pinch of salt and pepper. Roast for 15-20 minutes until they soften and begin to blister.
- 2.While the tomatoes are roasting, finely chop the red onion and garlic. Heat 15ml of olive oil in a medium saucepan over medium heat. Add the onion and garlic and sauté for 3-4 minutes until fragrant and softened.
- 3.Add the bulgur wheat to the saucepan and toast for one minute, stirring constantly. Pour in the vegetable stock, bring to a boil, then reduce the heat to low, cover, and let it simmer for 10-12 minutes, or until all the liquid has been absorbed.
- 4.Place the mackerel fillets on a parchment-lined baking sheet. Drizzle with the remaining 15ml of olive oil, the juice of half a lemon, salt, and pepper. Bake for 10-12 minutes, until the fish is opaque and flakes easily with a fork.
- 5.Finely chop the fresh parsley and mint. Once the bulgur is cooked, remove it from the heat, let it stand for a couple of minutes, then fluff it with a fork.
- 6.Stir the chopped herbs and the roasted cherry tomatoes into the fluffed bulgur. Serve the herbed bulgur in bowls, topped with a baked mackerel fillet. Squeeze the remaining lemon half over the dish just before serving.
Nutrition Information
30g
fat
60g
carbs
11g
fiber
38g
protein
Why this recipe
This recipe is exceptionally nutritious, providing high-quality protein and anti-inflammatory omega-3 fatty acids from the mackerel. The bulgur wheat offers complex carbohydrates and fiber for sustained energy and digestive health, making it a balanced and heart-healthy meal.