Pan-Seared Mackerel with Buckwheat and Beet-Walnut Salsa
A vibrant, nutrient-dense dish featuring omega-3 rich mackerel on a bed of nutty buckwheat, all brought together with a colorful and crunchy beet-walnut salsa. A perfect balance of flavors and textures.
1330 calories
$9 per serving
$30 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 250g total)
- 100g buckwheat
- 150g pre-cooked beets, diced
- 30g walnuts, toasted and chopped
- 1 small bunch fresh parsley, chopped
- 50g arugula
- 1 clove garlic, minced
- 1 lemon
- 30ml extra virgin olive oil
- Salt and black pepper to taste
Instructions
- 1.Rinse the buckwheat, then cook it according to package instructions (typically simmer in 200ml of water for 15-20 minutes until water is absorbed). Fluff with a fork.
- 2.While the buckwheat cooks, prepare the salsa. In a medium bowl, combine the diced beets, toasted walnuts, chopped parsley, minced garlic, the juice of half a lemon, and 20ml of olive oil.
- 3.Season the beet and walnut salsa with salt and pepper and mix well to combine. Set aside.
- 4.Pat the mackerel fillets completely dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining 10ml of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel skin-side down and sear for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for another 1-2 minutes until opaque and cooked through.
- 7.To serve, divide the cooked buckwheat between two plates. Top with a handful of fresh arugula, place a mackerel fillet over it, and finish with a generous spoonful of the beet and walnut salsa.
Nutrition Information
80g
fat
85g
carbs
17g
fiber
65g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel and walnuts to support cardiovascular function. Buckwheat provides essential fiber and magnesium, while beets offer nitrates that can help regulate blood pressure.
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