Pan-Seared Mackerel with Herbed Millet & Charred Fennel
A vibrant and nutritious flexitarian dish featuring omega-3 rich mackerel fillets served over a bed of fluffy herbed millet with sweet, charred fennel and juicy cherry tomatoes.
2715 kalori
$5 porsiyon başına
$35 dakika
4 porsiyon
flexitarian, any cuisine
Malzemeler
- 500g mackerel fillets
- 250g millet
- 750ml vegetable broth or water
- 1 large fennel bulb
- 250g cherry tomatoes
- 200g fresh spinach
- 3 cloves garlic
- 1 lemon
- 1 bunch fresh dill, chopped
- 3 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Rinse the millet. In a medium pot, bring the vegetable broth to a boil. Add the millet, reduce heat to low, cover, and simmer for 15-20 minutes until the liquid is absorbed.
- 2.While the millet cooks, thinly slice the fennel bulb, halve the cherry tomatoes, and mince the garlic.
- 3.Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the sliced fennel and cook for 6-8 minutes until tender and lightly charred. Add the cherry tomatoes and garlic, cooking for another 2-3 minutes. Stir in the fresh spinach until just wilted, then remove the vegetable mixture from the skillet.
- 4.Pat the mackerel fillets dry and season both sides with salt, pepper, and smoked paprika.
- 5.Heat the remaining 1 tablespoon of olive oil in the same skillet. Place fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 2-3 minutes until cooked through.
- 6.Fluff the cooked millet with a fork. Gently fold in the cooked vegetable mixture, the chopped fresh dill, and the juice of half a lemon. Season to taste.
- 7.Divide the herbed millet and vegetable mix among four plates. Top each with a pan-seared mackerel fillet and serve with a lemon wedge.
Besin Bilgileri
124g
fat
212g
carbs
36g
fiber
160g
protein
Bu tarifi neden seçmelisin
This recipe offers a fantastic balance of macronutrients. Mackerel provides anti-inflammatory omega-3 fatty acids and protein, while millet is a fiber-rich, gluten-free grain that supports digestive health and sustained energy. A nutritious and balanced meal.
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