Thyra
Provençal Mackerel en Papillote with Fennel, Cherry Tomato and Lemon-Ginger Spinach
Anti-inflammatoryGluten-freeDairy-freeDinnerB12

Provençal Mackerel en Papillote with Fennel, Cherry Tomato and Lemon-Ginger Spinach

A Provençal-style fillet of mackerel folded into parchment with fennel, cherry tomato, garlic, thyme, and lemon, then steamed gently in its own juices and plated over wilted spinach with a fresh ginger-lemon kiss. The dish layers four anti-inflammatory players — omega-3, oleocanthal, gingerol, and lycopene.

Prep
10 min
Cook
15 min
Total
25 min
Servings
1

Ingredients

  • 150gmackerel fillet (Atlantic), raw
  • 120gfennel bulb, thinly sliced
  • 80gcherry tomatoes, halved
  • 100gbaby spinach
  • 1/4cup (60g cooked)quinoa, cooked (from ~25g dry)
  • 1tbsp (14g)extra virgin olive oil
  • 5gfresh ginger, peeled and grated
  • 2cloves (6g)garlic, sliced thin
  • 1(~25g juice)lemon, juiced (half for the parchment, half for finishing)
  • 1tsp (2g)lemon zest
  • 4sprigsfresh thyme
  • 2tbsp (8g)parsley, chopped
  • 1/4tsp (1.5g)sea salt
  • 1/8tspblack pepper

Instructions

  1. 01

    Heat the oven to 400°F (200°C). Tear off a square of parchment about 14 inches on a side.

  2. 02

    Cook the quinoa: rinse, combine with 1/2 cup water and a pinch of salt, bring to a boil, cover, and simmer 12-13 minutes. Off heat, leave covered.

  3. 03

    Toss the sliced fennel with half a tablespoon of the olive oil, a pinch of salt, and the garlic. Pile into the center of the parchment.

  4. 04

    Pat the mackerel dry. Lay the fillet over the fennel, season with salt and pepper, scatter the cherry tomato halves and thyme sprigs around it, and drizzle with another half tablespoon of olive oil and half the lemon juice.

  5. 05

    Fold the parchment up over the fish and crimp the edges to make a sealed packet. Place on a small sheet pan and bake 12-14 minutes (the packet will puff and the fish should flake easily).

  6. 06

    While the fish bakes, heat the remaining olive oil in a small skillet over medium heat. Add the grated ginger and cook 30 seconds. Add the spinach and toss until just wilted, about 90 seconds. Off heat, stir in the rest of the lemon juice and a pinch of salt.

  7. 07

    Spoon the quinoa onto the plate. Pile the wilted spinach next to it. Carefully open the parchment packet (steam will escape) and slide the mackerel and its fennel-and-tomato bed over the spinach. Finish with the lemon zest and parsley.

Nutrition (per serving)

Calories
590kcal
Protein
33g
Carbs
28g
Fat
36g
Fiber
8g
Selenium
60mcg
Zinc
2mg
Iron
6mg
B12
11mcg
Iodine
40mcg
Sodium
680mg