A quick, protein-packed meal featuring flaky, pan-seared mackerel atop a refreshing Mediterranean-style salad of white beans, cherry tomatoes, and fresh parsley, ready in under 20 minutes.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 2 mackerel fillets, skin on (approx. 300g total)
- 1 can (400g) cannellini beans, rinsed and drained
- 200g cherry tomatoes, halved
- 1/2 red onion, finely sliced
- 20g fresh parsley, chopped
- 1 clove garlic, minced
- 1 lemon
- 15ml olive oil
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.In a medium bowl, prepare the salad by combining the rinsed cannellini beans, halved cherry tomatoes, sliced red onion, chopped parsley, and minced garlic.
- 2.Drizzle the salad with half of the olive oil (approx. 7ml) and the juice of half a lemon. Season with salt and pepper, then toss gently to combine and set aside.
- 3.Pat the mackerel fillets dry with a paper towel. Score the skin a few times with a sharp knife and season both sides generously with salt and pepper.
- 4.Heat the remaining olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 5.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 6.Divide the white bean salad between two plates. Top each with a pan-seared mackerel fillet and serve immediately with the remaining lemon half cut into wedges for squeezing over.
Nutrition Information
Why this recipe
This recipe is exceptionally high in protein from both mackerel and white beans, supporting muscle maintenance. Mackerel also provides vital omega-3 fatty acids for brain and heart health, while beans and vegetables offer abundant fiber and antioxidants.
Similar Recipes
Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring protein-rich mackerel fillets atop a bed of earthy puy lentils, sweet beetroot, and carrots. A perfect balance of flavors and textures for a satisfying, healthy meal.
Mediterranean Lamb and Fennel Skillet
A vibrant and protein-packed one-pan meal featuring tender ground lamb, aromatic fennel, and hearty chickpeas, all simmered in a light tomato and herb sauce. A quick, nutritious, and flavorful dish perfect for a weeknight dinner.