Pan Fried Mackerel with Red Pepper and Squash
Brighten up your dinner table with this vibrant and flavorful Pan Fried Mackerel with Red Pepper and Squash recipe. Delicately pan-seared mackerel fillets, seasoned with paprika and a dash of spice, are paired with sweet roasted butternut squash and tender sautéed red peppers infused with garlic and thyme. A squeeze of fresh lemon juice ties everything together, adding a zesty finish to this stunning dish. Ready in just 45 minutes, this healthy and wholesome meal is perfect for busy weeknights or an elegant dinner. Bursting with color and rich in omega-3s, this recipe will delight seafood lovers and veggie enthusiasts alike. Serve it fresh, garnished with parsley for a pop of green, and let this dish transport you to gourmet heaven!
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Recipe Information
Ingredients
- 4 pieces mackerel fillets
- 1 large red bell pepper
- 1 small butternut squash
- 3 tablespoons olive oil
- 2 pieces garlic cloves
- 1 teaspoon fresh thyme
- 0.5 teaspoons paprika
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 small lemon
- 2 tablespoons parsley (optional)
Instructions
Preheat your oven to 400°F (200°C).
Peel and remove the seeds from the butternut squash. Cut it into 1-inch cubes. Toss the cubes in 1 tablespoon of olive oil, a pinch of salt, and black pepper.
Spread the squash cubes on a baking sheet lined with parchment paper. Roast them in the oven for 20-25 minutes, turning halfway through, until tender and golden brown.
While the squash is roasting, core the red bell pepper and cut it into thin strips. Set aside.
Mince the garlic cloves and set them aside as well.
Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the red bell pepper strips and sauté for 5-7 minutes, until they begin to soften. Add the minced garlic and fresh thyme to the skillet and cook for another 1-2 minutes, stirring frequently. Remove from heat and keep warm.
Season the mackerel fillets on both sides with paprika, salt, and black pepper.
In a clean, non-stick skillet, heat the remaining 1 tablespoon of olive oil over medium-high heat. Place the mackerel fillets skin-side down in the skillet and cook for 3-4 minutes, pressing them gently with a spatula to ensure even cooking.
Flip the mackerel fillets and cook for an additional 2-3 minutes, until the flesh is opaque and cooked through.
Remove the roasted squash from the oven and transfer it to serving plates along with the sautéed red pepper mixture.
Place the cooked mackerel fillets on top of the vegetables. Squeeze fresh lemon juice over each plate and garnish with chopped parsley, if desired.
Serve immediately and enjoy your Pan Fried Mackerel with Red Pepper and Squash!
Nutrition Facts
Calories |
2365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 154.7 g | 198% | |
| Saturated Fat | 33.2 g | 166% | |
| Polyunsaturated Fat | 4.0 g | ||
| Cholesterol | 560 mg | 187% | |
| Sodium | 1936 mg | 84% | |
| Total Carbohydrate | 88.1 g | 32% | |
| Dietary Fiber | 27.6 g | 99% | |
| Total Sugars | 20.5 g | ||
| Protein | 160.7 g | 321% | |
| Vitamin D | 72.0 mcg | 360% | |
| Calcium | 414 mg | 32% | |
| Iron | 18.7 mg | 104% | |
| Potassium | 4928 mg | 105% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
