Pan-Seared Mackerel with Warm Fennel & Bulgur Salad
A vibrant and heart-healthy dish featuring omega-3 rich mackerel atop a warm, zesty salad of bulgur wheat, crisp fennel, and sweet cherry tomatoes. A perfect, quick, and nutritious meal inspired by Mediterranean flavors.
1288 calories
$6 per serving
$30 min
2 servings
heart-healthy, any cuisine
Ingredients
- 300g mackerel fillets, skin-on
- 100g coarse bulgur wheat
- 1 small fennel bulb (approx. 200g)
- 150g cherry tomatoes
- 1/2 small red onion
- 1 clove garlic
- 1 lemon
- 30ml extra virgin olive oil
- Small bunch of fresh dill
- Salt and black pepper to taste
Instructions
- 1.Place the bulgur wheat in a saucepan with 200ml of water. Bring to a boil, then reduce the heat to low, cover, and simmer for 12-15 minutes, or until all the water is absorbed.
- 2.While the bulgur cooks, prepare the salad ingredients. Thinly slice the fennel bulb and the red onion. Halve the cherry tomatoes. Finely mince the garlic and chop the fresh dill.
- 3.Once the bulgur is cooked, fluff it with a fork in a large bowl. Add the sliced fennel, red onion, cherry tomatoes, minced garlic, half the chopped dill, 15ml of olive oil, and the juice of half the lemon. Season with salt and pepper and toss to combine.
- 4.Pat the mackerel fillets dry with a paper towel and lightly score the skin. Season both sides with salt and pepper.
- 5.Heat the remaining 15ml of 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 crispy.
- 6.Flip the fillets and cook for another 2-3 minutes until cooked through. Squeeze the remaining lemon juice over the fish in the pan during the last minute of cooking.
- 7.To serve, divide the warm bulgur salad between two plates. Place a seared mackerel fillet on top of each salad and garnish with the remaining fresh dill.
Nutrition Information
64g
fat
96g
carbs
28g
fiber
82g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to support cardiovascular function. The high-fiber bulgur wheat and antioxidant-rich vegetables like fennel and tomatoes aid digestion and help reduce inflammation.
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