Pan-Seared Mackerel with Smoky Freekeh & Beet-Fennel Salad
A vibrant, heart-healthy dish featuring omega-3 rich mackerel on a bed of smoky freekeh, sweet roasted beets, and crisp fennel, all tied together with a zesty lemon-dill vinaigrette.
1410 kalori
$8 porsiyon başına
$35 dakika
2 porsiyon
heart-healthy, any cuisine
Malzemeler
- 300g mackerel fillets (2 fillets)
- 120g cracked freekeh
- 200g raw beets
- 150g fennel bulb
- 1 small onion
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- 20g fresh dill
- 20g walnuts
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C. Peel and dice the beets, toss with 15ml (1 tbsp) olive oil, salt, and pepper. Roast on a baking sheet for 25-30 minutes until tender.
- 2.While the beets roast, cook the freekeh. Finely chop the onion and sauté it in a pot until soft. Add the freekeh and toast for 1 minute, then add 250ml water. Bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until the water is absorbed.
- 3.Prepare the vinaigrette by whisking together the remaining 15ml (1 tbsp) olive oil, the juice and zest of half a lemon, minced garlic, and finely chopped dill. Season with salt and pepper.
- 4.Thinly shave the fennel bulb using a mandoline or sharp knife. In a dry pan over medium heat, toast the walnuts for 2-3 minutes until fragrant, then roughly chop them.
- 5.Once cooked, fluff the freekeh with a fork. Gently combine it with the roasted beets, shaved fennel, and half of the prepared vinaigrette in a large bowl.
- 6.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and sear for 3-4 minutes until the skin is golden and crisp. Flip and cook for another 1-2 minutes until opaque.
- 7.To serve, divide the freekeh salad between two plates. Place a seared mackerel fillet on top, drizzle with the remaining vinaigrette, and garnish with the toasted walnuts.
Besin Bilgileri
36g
fat
60g
carbs
13g
fiber
42g
protein
Bu tarifi neden seçmelisin
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to support cardiovascular function. The high-fiber freekeh and nitrate-rich beets help manage blood pressure and cholesterol, creating a truly nutritious and balanced meal.
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