Grilled Mackerel with Tomato, Fennel, and Capers

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled Mackerel with Tomato, Fennel, and Capers
90 min.
4
506kcal

Suggestions


Indulge in the vibrant flavors of the Mediterranean with our Grilled Mackerel with Tomato, Fennel, and Capers. This dish is not only a feast for the senses but also a powerhouse of nutrition, boasting a perfect health score of 100. Whether you're looking for a satisfying lunch or a delightful dinner, this recipe is sure to impress your family and friends.

Imagine succulent mackerel fillets, grilled to perfection, paired with the sweetness of charred tomatoes and the aromatic crunch of fennel. The addition of capers and olives brings a delightful brininess that elevates the dish to new heights. Plus, it's gluten-free and dairy-free, making it an excellent choice for those with dietary restrictions.

With a preparation time of just 90 minutes, you can easily whip up this healthy main course that serves four. Each serving is packed with flavor and nutrition, containing only 506 calories. The balance of protein, healthy fats, and carbohydrates makes it a well-rounded meal that will leave you feeling satisfied and energized.

So fire up the grill and get ready to savor the deliciousness of this Grilled Mackerel dish. It's not just a meal; it's an experience that brings the taste of the sea right to your table!

Ingredients

  • servings pepper black freshly ground
  • 12  caper 
  • 0.5 cup bottled clam juice 
  • pound fennel bulb quartered
  • medium garlic clove finely chopped
  • cup olive green pitted coarsely chopped
  • servings kosher salt 
  • tablespoons juice of lemon freshly squeezed (from 1 medium lemon)
  • 24 ounce mackerel 
  • tablespoons olive oil plus more for oiling the grill
  • tablespoon parsley fresh italian coarsely chopped
  • pinch saffron threads 
  • pounds tomatoes seeds removed cored halved

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • grill
  • aluminum foil
  • spatula
  • grill pan
  • cutting board

Directions

  1. Heat a grill pan or outdoor grill to medium high (about 375°F to 425°F).Meanwhile, brush the tomatoes and fennel all over with half of the measured olive oil and season with salt and pepper; set aside.When the grill is ready, place the tomatoes and fennel on the grill and cook uncovered until grill marks form, about 3 to 4 minutes. Flip the vegetables and cook until grill marks appear on the other side, about 3 to 4 minutes more.
  2. Remove to a cutting board.When the vegetables are cool enough to handle, cut and discard the cores from the fennel. Chop both the fennel and tomatoes into 1-1/2-inch pieces and place in a medium saucepan.
  3. Add the fish broth or clam juice, garlic, and saffron and stir to combine. Bring to a boil over medium-high heat. Reduce the heat to medium low and simmer until the vegetables have softened, about 20 minutes. Keep warm while you grill the fish. (If you’re using a grill pan, use several layers of paper towel to wipe the pan clean before grilling the fish.)
  4. Heat the grill to medium high. Rub the grates with a towel dipped in olive oil.Pat the mackerel fillets dry with paper towels.
  5. Brush both sides with the remaining measured olive oil and season both sides with salt and pepper.
  6. Place the fillets on the grill skin-side down and cook until grill marks appear, about 2 to 3 minutes. Flip the fillets with a flat spatula and cook until grill marks appear on the other side and the fish is cooked through, about 2 minutes more.
  7. Remove the fillets to a plate and tent with foil.
  8. Add the parsley to the warm tomato-fennel mixture and stir to combine. Taste and season with salt and pepper as needed.Divide the tomato-fennel mixture among 4 rimmed serving plates or shallow bowls and top each serving with a piece of mackerel. Top the fish with about 1 tablespoon of the tapenade (you will have some left over), sprinkle with the caperberries or capers, and serve immediately.

Nutrition Facts

Calories506kcal
Protein29.81%
Fat52.37%
Carbs17.82%

Properties

Glycemic Index
61.75
Glycemic Load
4.63
Inflammation Score
-9
Nutrition Score
43.700434933538%

Flavonoids

Eriodictyol
1.59mg
Hesperetin
1.09mg
Naringenin
1.65mg
Apigenin
2.16mg
Luteolin
0.21mg
Kaempferol
2.22mg
Myricetin
0.47mg
Quercetin
4.22mg

Nutrients percent of daily need

Calories:505.56kcal
25.28%
Fat:29.87g
45.96%
Saturated Fat:6.13g
38.33%
Carbohydrates:22.86g
7.62%
Net Carbohydrates:15.23g
5.54%
Sugar:11.8g
13.11%
Cholesterol:79.95mg
26.65%
Sodium:1086.61mg
47.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:38.26g
76.53%
Vitamin B12:7.49µg
124.89%
Vitamin K:113.05µg
107.67%
Vitamin D:15.48µg
103.19%
Selenium:63.55µg
90.78%
Vitamin B3:16.41mg
82.07%
Vitamin C:54.33mg
65.86%
Potassium:1759.63mg
50.28%
Vitamin A:2410.84IU
48.22%
Vitamin B2:0.81mg
47.5%
Vitamin E:6.45mg
42.99%
Vitamin B6:0.85mg
42.41%
Phosphorus:332.17mg
33.22%
Fiber:7.63g
30.52%
Manganese:0.56mg
27.78%
Magnesium:99.07mg
24.77%
Copper:0.43mg
21.51%
Iron:3.81mg
21.18%
Vitamin B1:0.3mg
20.23%
Folate:74.86µg
18.71%
Calcium:143.11mg
14.31%
Zinc:1.83mg
12.18%
Vitamin B5:1.06mg
10.59%
Source:Chow