Pan-Seared Mackerel with Warm Buckwheat & Beetroot Salad
A vibrant and nutrient-dense dish featuring omega-3 rich mackerel atop a bed of earthy buckwheat, sweet roasted beetroot, and crisp fennel. A perfect heart-healthy meal.
1220 calories
$5 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 240g mackerel fillets (2 x 120g fillets)
- 120g buckwheat groats
- 200g cooked beetroot, diced
- 1 small fennel bulb, thinly sliced
- 1/2 small red onion, thinly sliced
- 10g fresh dill, chopped
- 1 lemon
- 20ml extra virgin olive oil
- 1 clove garlic, minced
- Salt and black pepper to taste
Instructions
- 1.Rinse 120g of buckwheat. In a saucepan, combine with 240ml of water and a pinch of salt. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until water is absorbed.
- 2.While the buckwheat cooks, prepare the salad. In a large bowl, combine the diced beetroot, sliced fennel, sliced red onion, and chopped dill.
- 3.In a small bowl, create the dressing by whisking together 20ml of olive oil, the juice and zest of half a lemon, and the minced garlic. Season with salt and pepper.
- 4.Once cooked, fluff the buckwheat with a fork and add it to the vegetable bowl. Pour over half of the dressing and toss gently to combine.
- 5.Pat the mackerel fillets dry and season with salt and pepper. Heat a non-stick pan over medium-high heat. Place fillets skin-side down and cook for 3-4 minutes until the skin is crisp, then flip and cook for 1-2 minutes more.
- 6.Divide the warm buckwheat salad between two plates. Top each with a pan-seared mackerel fillet, and drizzle with the remaining dressing and a final squeeze of lemon juice before serving.
Nutrition Information
58g
fat
120g
carbs
24g
fiber
65g
protein
Why this recipe
This recipe is exceptionally heart-healthy, featuring omega-3-rich mackerel to support cardiovascular function. Buckwheat and beetroot provide essential fiber, minerals, and nitrates, which help regulate blood pressure for a balanced, nutritious meal.
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