Pan-Seared Mackerel with Warm Beetroot & Fennel Salad
A vibrant and nutritious flexitarian meal featuring crispy-skinned mackerel fillets served over a warm, earthy salad of caramelized fennel and sweet beetroot, finished with fresh dill and lemon. A perfect balance of flavors and textures.
1060 calories
$7 per serving
$30 min
2 servings
flexitarian, any cuisine
Ingredients
- 300g mackerel fillets (2 fillets)
- 250g pre-cooked beetroot, cubed
- 1 large fennel bulb, thinly sliced
- 100g arugula or mixed greens
- 2 tbsp olive oil
- 1 lemon
- 1 clove garlic, minced
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Prep the salad base. Heat 1 tbsp of olive oil in a pan over medium heat. Add the sliced fennel and a pinch of salt, cooking for 5-7 minutes until softened. Add the minced garlic and cook for 1 more minute.
- 2.Add the cubed beetroot to the pan with the fennel. Stir gently for 2-3 minutes to warm through. Remove from heat and mix in half the chopped dill and the juice of half a lemon.
- 3.Prepare the mackerel. Pat the fillets dry, score the skin, and season both sides with salt, pepper, and the zest from the lemon.
- 4.Heat the remaining 1 tbsp of olive oil in a separate pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crispy and golden.
- 5.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 6.Assemble the dish. Divide the arugula between two plates. Top with the warm beetroot and fennel mixture, then place a seared mackerel fillet on each plate. Garnish with remaining dill and serve with a wedge of lemon.
Nutrition Information
72g
fat
42g
carbs
14g
fiber
63g
protein
Why this recipe
This recipe is exceptionally healthy, centered around omega-3 rich mackerel, which supports heart and brain health. It's packed with fiber, vitamins, and minerals from beetroot and fennel, promoting digestive health and providing powerful antioxidants.
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