Smoked Mackerel with Herbed Freekah and Roasted Fennel
A vibrant and nutritious pescatarian dish featuring smoky mackerel, nutty freekeh, and sweet roasted fennel. A quick, balanced meal packed with flavor and essential nutrients.
1412 kalori
$7 porsiyon başına
$30 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 200g smoked mackerel fillets
- 150g cracked freekeh
- 1 large fennel bulb
- 150g cherry tomatoes
- 2 cloves garlic, minced
- 1 lemon
- 30ml olive oil
- 2 tablespoons fresh dill, chopped
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C. Thinly slice the fennel bulb and halve the cherry tomatoes.
- 2.On a baking sheet, toss the fennel and tomatoes with 15ml of olive oil, salt, and pepper. Roast for 15-20 minutes until tender and lightly caramelized.
- 3.Meanwhile, rinse the freekeh. In a medium pot, bring 350ml of water or vegetable broth to a boil. Add the freekeh, reduce heat to low, cover, and simmer for about 15-20 minutes, or until the liquid is absorbed.
- 4.Once the freekeh is cooked, fluff it with a fork. Stir in the roasted vegetables, the remaining 15ml of olive oil, the juice of half a lemon, minced garlic, and chopped dill. Season to taste.
- 5.Gently flake the smoked mackerel fillets into large chunks, removing any large bones.
- 6.Divide the freekeh and vegetable mixture between two plates and top with the flaked mackerel. Serve with a wedge of lemon.
Besin Bilgileri
74g
fat
124g
carbs
29g
fiber
67g
protein
Bu tarifi neden seçmelisin
This recipe is a nutritional powerhouse, rich in heart-healthy omega-3 fatty acids from mackerel. The freekeh provides sustained energy, high fiber for digestive health, and plant-based protein, creating a well-balanced and satisfying meal.