Spiced Mackerel with Charred Broccoli and Herbed Yogurt
A vibrant and nutritious pescatarian meal featuring omega-3-rich mackerel with North African spices, served over fluffy quinoa with smoky charred broccoli and a refreshing herbed yogurt-tahini sauce.
1320 kalori
$9 porsiyon başına
$30 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 2 medium mackerel fillets (approx. 250g total)
- 80g quinoa
- 300g broccoli, cut into florets
- 15ml olive oil
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 100g low-fat Greek yogurt
- 15g tahini
- 1 lemon
- 1 clove garlic, minced
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
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Talimatlar
- 1.Cook the quinoa according to package directions. Rinse 80g of quinoa, add it to a small pot with 160ml of water, bring to a boil, then reduce heat, cover, and simmer for 15 minutes.
- 2.While the quinoa cooks, toss the broccoli florets with half of the olive oil, salt, and pepper. Heat a large, dry pan over medium-high heat and char the broccoli for 8-10 minutes, turning occasionally, until tender and slightly blackened in spots.
- 3.To make the sauce, whisk together the Greek yogurt, tahini, juice of half a lemon, and minced garlic in a small bowl. Stir in the chopped parsley and thin with a splash of water if needed. Season with a pinch of salt.
- 4.Pat the mackerel fillets dry. Mix the cumin, paprika, and coriander in a small dish, then rub the spice blend onto the fish. Season with salt and pepper.
- 5.Heat the remaining olive oil in the pan. Place mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 2-3 minutes until opaque and cooked through.
- 6.To serve, divide the cooked quinoa between two plates. Top with the charred broccoli and a mackerel fillet. Drizzle generously with the herbed yogurt sauce and serve with the remaining lemon cut into wedges.
Besin Bilgileri
69g
fat
84g
carbs
16g
fiber
82g
protein
Bu tarifi neden seçmelisin
This recipe is exceptionally healthy, providing a perfect balance of protein and heart-healthy omega-3 fats from mackerel. It's rich in fiber, vitamins, and minerals from broccoli and quinoa, supporting digestive health and sustained energy levels.