Pan-Seared Mackerel with Warm Barley & Beetroot Salad
A vibrant and nutritious dish featuring omega-3 rich mackerel atop a hearty warm salad of pearl barley, earthy beetroot, and a zesty lemon-dill dressing. A perfect, satisfying heart-healthy meal.
1340 kalori
$9 porsiyon başına
$40 dakika
2 porsiyon
heart-healthy, any cuisine
Malzemeler
- 2 mackerel fillets (approx. 120g each)
- 100g pearl barley
- 200g cooked beetroot, cubed
- 1 small red onion, thinly sliced
- 30ml extra virgin olive oil
- 1 lemon (for juice and zest)
- 1 clove garlic, minced
- 15g fresh dill, chopped
- 500ml water or low-sodium vegetable broth
- Black pepper to taste
- Pinch of salt
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Talimatlar
- 1.Rinse the pearl barley. In a saucepan, bring 500ml of water or broth to a boil. Add the barley, reduce heat, cover, and simmer for 25-30 minutes, or until tender. Drain any excess liquid.
- 2.While the barley cooks, prepare the dressing. In a small bowl, whisk together 15ml of olive oil, the juice and zest of one lemon, the minced garlic, and half of the chopped dill. Season with a pinch of salt and pepper.
- 3.In a large bowl, combine the warm cooked barley, cubed beetroot, and thinly sliced red onion. Pour the dressing over the salad and toss gently to combine.
- 4.Pat the mackerel fillets dry with a paper towel and season lightly with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat.
- 5.Place the mackerel fillets skin-side down in the hot pan. Cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.To serve, divide the warm barley and beetroot salad between two plates. Top each with a pan-seared mackerel fillet and garnish with the remaining fresh dill.
Besin Bilgileri
35g
fat
47g
carbs
11g
fiber
38g
protein
Bu tarifi neden seçmelisin
This recipe is excellent for heart health, combining omega-3 fatty acids from mackerel to reduce inflammation, with high-fiber barley to help lower cholesterol. Beetroot's nitrates support healthy blood pressure, creating a truly balanced and beneficial meal.
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