Pan-Seared Mackerel with Smoky Freekeh & Roasted Fennel
A creative and heart-healthy pescatarian dish featuring crispy-skinned mackerel, nutty freekeh, and sweet roasted fennel. This Mediterranean-inspired meal is quick, flavourful, and loaded with beneficial nutrients.
1150 kalori
$9 porsiyon başına
$30 dakika
2 porsiyon
pescatarian, any cuisine
Malzemeler
- 300g mackerel fillets (about 2 fillets)
- 150g dry freekeh
- 1 large fennel bulb
- 200g cherry tomatoes
- 2 cloves garlic, minced
- 1 lemon
- 2 tablespoons fresh dill, chopped
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C. Rinse the freekeh under cold water. In a medium saucepan, combine the freekeh with 350ml of water or vegetable broth, bring to a boil, then reduce heat, cover, and simmer for 15-20 minutes until tender and the liquid is absorbed.
- 2.While the freekeh cooks, prepare the vegetables. Slice the fennel bulb and halve the cherry tomatoes. Toss them on a baking sheet with 1 tablespoon of olive oil, salt, and pepper. Roast for 15-20 minutes until the fennel is tender and lightly caramelized.
- 3.Pat the mackerel fillets dry with a paper towel. Season the skin side with salt, pepper, and the smoked paprika.
- 4.Heat the remaining 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until cooked through.
- 5.Once the freekeh is cooked, fluff it with a fork and stir in the minced garlic, chopped dill, and the zest of one lemon.
- 6.To serve, divide the smoky freekeh between two plates. Top with the roasted fennel and tomatoes, and place a mackerel fillet on each plate. Squeeze fresh lemon juice over the fish before serving.
Besin Bilgileri
64g
fat
110g
carbs
26g
fiber
76g
protein
Bu tarifi neden seçmelisin
This recipe is packed with omega-3 fatty acids from mackerel, essential for brain and heart health. High-fiber freekeh and antioxidant-rich roasted fennel create a balanced, nutritious meal that supports digestive health and sustained energy.