Flavorful Mackerel and Green Beans Recipe

Picture yourself sitting at the table, surrounded by the scents of the garden and the sea. Today, I’ll guide you through making a dish that evokes memories of summer family dinners: a perfect combination of fish and vegetables, enhanced with a crispy touch. I present to you my personal take on mackerel with green beans, a symphony of flavors that will awaken your senses.

You’ll be working with fresh and colorful ingredients: silvery mackerel ready to be coated in flour, crispy green beans, juicy tomatoes, and aromatic fresh herbs. Each step of the process is designed to enhance the natural qualities of the components, creating a taste balance that satisfies the palate without feeling heavy.

Remember when you add that final twist – the toasted almonds – that surprising element that transforms every bite into an unforgettable moment. Let’s prepare this simple yet sophisticated dish together; it’s time to rediscover the authentic flavors of home cooking with a recipe that tells summer stories with every bite.

Recipe Notes

• EASE: This recipe is a piece of cake, easy and quick to prepare.
• PROS: You’ll end up with crispy mackerel and aromatic green beans.
• CONS: It requires cleaning and preparing the mackerel, but it’s worth it.
• PREPARATION: It takes around 20 minutes to prepare and 25 minutes to cook.
• NUTRITIONAL NOTES: Approximately 350 calories per serving. Packed with protein and omega-3 fatty acids.

Ingredients Notes

• Mackerel: rich in omega-3 and protein
• Green beans: a great source of fiber and vitamins
• Capers: add a salty and aromatic flavor
• Extra virgin olive oil: for a Mediterranean touch

Nutritional Aspects

Let’s discover the benefits of this light and tasty recipe together:

• Mackerel: packed with heart-healthy Omega-3.
• Green beans: a great source of fiber and vitamins for optimal digestion.
• Extra virgin olive oil: good fats for a healthy heart.
• Tomatoes: the antioxidant lycopene supports healthy skin.
• Onions and carrots: a mix of essential nutrients and antioxidants.
• Capers and herbs: low in calories, bursting with flavor, and have diuretic properties.
• Only 350 Kcal per serving: perfect for those following a balanced diet!

Recipe for Pan-Seared Mackerel with Green Beans

Delight your palate with the traditional recipe of pan-seared mackerel with green beans, enhanced with a crunchy twist of toasted almonds. This healthy and balanced dish combines the delicate flavor of mackerel with the freshness of green beans and the aromatic intensity of thyme and parsley. Preparation time: 20 minutes. Cooking time: 25 minutes. Estimated calories: About 350 Kcal per serving.

Servings 4

Prep Time 20 minutes mins

Cook Time 25 minutes mins

Total Time 45 minutes mins

Ingredients

• 4 mackerel fillets Mackerel
• 150 g Green Bean
• 1 Onion
• 1 Carrot
• 1 Tomato Ripe
• 2 tablespoons Caper Salted
• to taste Parsley Fresh
• to taste Thyme Fresh
• to taste Flour
• 5 tablespoons Olive Oil Extra Virgin
• to taste Salt and Black Pepper

Instructions

• Prepare the green beans by removing the ends and washing them thoroughly.
• Peel the tomato after immersing it in boiling water for a few moments, remove the seeds, and dice it into small cubes.
• Heat two tablespoons of olive oil in a pan and sauté the thinly sliced onion, finely chopped carrot, and a bit of freshly chopped parsley and thyme.
• Add the green beans to the sauté and cook for about fifteen minutes, stirring occasionally.
• Incorporate the diced tomato and previously desalted capers, season with salt and black pepper, and continue cooking for another five minutes.
• Meanwhile, clean the mackerel by removing the innards and scales, wash them under cold running water, and pat them dry with kitchen paper.
• Lightly coat the mackerel on both sides with flour.
• In a non-stick skillet, heat three tablespoons of olive oil and fry the mackerel until golden on both sides.
• Once golden, transfer the mackerel to the pan with the green beans and let them infuse for five minutes, adjusting the seasoning if necessary.

Notes

For a crunchy twist, sprinkle some toasted almond flakes over the mackerel before serving.

Author: Tips4Food

Calories: 350kcal

Course: Seafood

Keyword: Balanced recipe, Mackerel with green beans, Mediterranean cuisine, Pan-fried green beans, traditional recipe

Perfect Pan-Fried Mackerel with Green Beans Variations

Ways to customize the recipe and make it even more delicious!

• Add some Taggiasca olives for a Mediterranean touch
• Swap the mackerel with fresh tuna for a slightly different twist
• Try it with grilled peppers instead of green beans for a smoky flavor

Frequently Asked Questions about the Recipe

If you’re unsure about how to make this delightful dish, you’ll find answers to the most common questions here.

How can I make the green beans more tender?

To make the green beans more tender, you can blanch them for a few minutes before adding them to the sauté.

What can I use instead of mackerel?

You can replace mackerel with other oily fish such as sardines or anchovies for a similar flavor.

How can I vary the crispy twist?

You could try adding toasted pine nuts or sesame seeds for a different and interesting crispy touch.