Sunflower-Crusted Mackerel with Shiitake Bok Choy and Blueberry-Mint Salsa
A pan-seared mackerel fillet pressed into a sunflower-seed crust, served over shiitake mushrooms and bok choy, finished with a fresh blueberry-mint salsa. Five distinct anti-inflammatory bioactives stacked in one plate.
- Prep
- 10 min
- Cocción
- 15 min
- Total
- 25 min
- Porciones
- 1
Ingredientes
- 1fillet (5 oz / 142g)Atlantic mackerel
- 2tbsp (16g)raw sunflower seeds, finely chopped
- 1tspdried oregano
- 1tbsp (14g)extra-virgin olive oil (sear)
- 1tsp (5g)extra-virgin olive oil (vegetables)
- 3medium (60g)fresh shiitake mushrooms, sliced
- 2cups (140g)baby bok choy, halved lengthwise
- 1clove (3g)garlic, minced
- 1tsp (5g)fresh ginger, grated
- 1/3cup (50g)fresh blueberries
- 2tbsp loose (5g)fresh mint, chopped
- 1/2(~25g juice)lemon, juiced
- 1/2cup cooked (90g)brown rice
- 1/4tspsea salt
- 1/8tspblack pepper
Preparación
- 01
Combine chopped sunflower seeds and oregano on a small plate. Pat mackerel dry, season with salt and pepper, and press flesh-side firmly into the seed mixture.
- 02
Heat 1 tbsp olive oil in a non-stick skillet over medium-high heat. Add mackerel crust-side down. Sear 3 minutes without moving, then flip and cook 3 more minutes.
- 03
While mackerel cooks, warm 1 tsp olive oil in a second skillet over medium heat. Add ginger and garlic; cook 30 seconds.
- 04
Add shiitake and cook 3 minutes until softened. Add bok choy and 2 tbsp water; cover and steam 2 minutes.
- 05
In a small bowl, gently toss blueberries with mint and lemon juice.
- 06
Plate brown rice, top with vegetables and mackerel, and spoon the salsa over the fish.
Nutrición (por porción)
- Calories
- 565kcal
- Protein
- 32g
- Carbs
- 32g
- Fat
- 32g
- Fiber
- 7g
- Selenium
- 62mcg
- Zinc
- 2.4mg
- Iron
- 3mg
- B12
- 8.5mcg
- Iodine
- 18mcg
- Sodium
- 580mg