Lunch · Japanese · 20 min
Pan-Seared Atlantic Mackerel with Warm Fava Bean and Watercress Salad
- Calories
- 679
- Protein
- 50g
- Carbs
- 59g
- Fat
- 29g
Ingredients
- 145.5 g Atlantic mackerel fillet
- 69.8 g fava beans
- 80 g red onion
- 150 g baby watercress
- 41.4 g yuzu juice
- 0.5071 tbsp extra-virgin olive oil
- 0.5 tsp fine sea salt
Method
- 01Bring a small pot of salted water to a boil. Blanch the fava beans for 3 minutes until tender, then drain and peel off the outer skins. Set aside.
- 02Pat the mackerel fillet extremely dry with paper towels and season lightly with a pinch of fine sea salt.
- 03Heat 1/2 tablespoon of extra-virgin olive oil in a heavy-bottomed skillet over medium-high heat until hot. Place the mackerel skin-side down; press firmly with a spatula to ensure even contact. Sear for 3-4 minutes until the skin is deeply golden and crispy, then carefully flip and cook for another 1-2 minutes until cooked through and opaque, reaching an internal temperature of 145°F (63°C).
- 04In a bowl, toss the warm fava beans with the thinly sliced red onion, baby watercress, remaining 1/2 tablespoon of extra-virgin olive oil, yuzu juice, and the remaining fine sea salt.
- 05Mound the watercress and fava bean salad in a shallow bowl and lay the crispy-skinned mackerel fillet on top.
Cook it with the whole plan around it
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