Pan-Seared Mackerel with Lemon-Herb Bulgur
A vibrant and heart-healthy Mediterranean dish featuring omega-3 rich mackerel on a bed of fibrous bulgur wheat, tossed with roasted cherry tomatoes and fresh herbs.
988 calories
$7 per serving
$30 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 Mackerel Fillets (approx. 120g each)
- 100g Bulgur Wheat
- 200g Cherry Tomatoes
- 2 cloves Garlic, minced
- 15g Fresh Parsley, finely chopped
- 15g Fresh Dill, finely chopped
- 1 Lemon
- 15ml Extra Virgin Olive Oil
- 200ml Water or Low-Sodium Vegetable Broth
- Black Pepper to taste
- Pinch of Salt
Instructions
- 1.Preheat your oven to 200°C. On a baking tray, toss the cherry tomatoes and minced garlic with half of the olive oil and a pinch of salt and pepper. Roast for 15-20 minutes until soft and blistered.
- 2.While the tomatoes are roasting, cook the bulgur. Bring 200ml of water or broth to a boil in a small saucepan. Add the bulgur, stir once, cover, reduce heat to low, and simmer for 12-15 minutes until the liquid is absorbed.
- 3.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining olive oil in 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.
- 4.Flip the mackerel and cook for another 1-2 minutes until cooked through. Remove from the pan.
- 5.Once the bulgur is cooked, fluff it with a fork. Stir in the roasted tomatoes, chopped parsley, chopped dill, and the juice of half a lemon.
- 6.Divide the herbed bulgur between two plates. Top each with a pan-seared mackerel fillet and serve with a wedge of the remaining lemon.
Nutrition Information
50g
fat
84g
carbs
20g
fiber
57g
protein
Why this recipe
This recipe is excellent for heart health, providing omega-3s from mackerel to reduce inflammation and fibrous whole-grain bulgur to help lower cholesterol. It's a balanced, nutritious meal rich in lean protein and antioxidants.
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