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.
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.