This pan-seared mackerel with warm freekeh & fennel salad is a dish that captures both texture and flavor in every bite. The flaky, crispy-skinned mackerel pairs beautifully with the nutty grains of freekeh and the subtle sweetness of roasted fennel and cherry tomatoes.

Perfect for a light yet satisfying dinner, this pescatarian recipe balances freshness and heartiness in a single bowl. A simple drizzle of lemon and a sprinkle of dill tie everything together with vibrant, aromatic flair.

If you’re looking for a wholesome meal that feels gourmet but comes together easily on a weeknight, this one is sure to impress both your taste buds and your guests.

Ingredients

• 2 mackerel fillets (approx. 125g each), skin-on
• 150g cracked freekeh
• 1 large fennel bulb, thinly sliced
• 200g cherry tomatoes, halved
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 1 lemon, juiced and zested
• 2 tablespoons olive oil
• 2 tablespoons fresh dill, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Cook the freekeh according to package directions. Typically, simmer 150g of freekeh in 400ml of water for 15–20 minutes until tender. Drain any excess liquid and set aside.
2. While the freekeh cooks, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chopped red onion and sliced fennel, sautéing for 5–7 minutes until softened and lightly caramelized. Add the minced garlic and cook for another minute until fragrant.
3. Add the halved cherry tomatoes to the pan with the fennel and onion. Cook for 2–3 minutes until they just begin to soften. Remove the vegetables from the pan and combine them in a bowl with the cooked freekeh, lemon zest, and fresh dill.
4. Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in the same pan over medium-high heat. Place the fillets skin-side down and cook for 3–4 minutes until the skin is crisp and golden.
5. Flip the fillets and cook for another 1–2 minutes until just cooked through. Remove from the pan.
6. To serve, divide the warm freekeh salad between two plates. Top each with a pan-seared mackerel fillet. Drizzle with the fresh lemon juice and serve immediately.

Tips & Substitutions

• Make it vegetarian: Swap the mackerel for grilled halloumi or roasted chickpeas for a hearty vegetarian version.
• Use alternative grains: Freekeh can be replaced with quinoa, farro, or bulgur depending on what you have on hand.
• Boost the flavor: Add a touch of crushed red chili flakes or a spoonful of capers for a zesty twist.

Nutrition

Calories: 1255 kcal per serving

• Fat: 54g
• Carbohydrates: 106g
• Fiber: 26g
• Protein: 70g