Few dishes capture the harmony of flavor and nutrition quite like this Spiced Mackerel with Smoky Freekeh and Charred Broccoli. With protein-rich fish, nutty grains, and vibrant greens, it’s a celebration of balanced eating that doesn’t compromise on taste.

Each bite delivers a satisfying mix of textures — the crisp skin of mackerel, the smoky undertone of freekeh, and the tender bite of broccoli. It’s the kind of meal that feels both wholesome and indulgent at once.

Ready in under an hour, this dish makes a stunning weeknight dinner or a centerpiece for a relaxed weekend table. Let’s dive in!

Ingredients

• 2 mackerel fillets (approx. 300g total)
• 150g freekeh
• 400ml vegetable broth or water
• 1 head of broccoli (approx. 300g), cut into florets
• 150g cherry tomatoes, halved
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 30ml olive oil
• 1 lemon, for juice and wedges
• 5g smoked paprika
• 3g ground cumin
• Salt and freshly ground black pepper to taste
• 1 handful fresh parsley, chopped for garnish

Instructions

1. In a medium pot, heat 15ml of olive oil over medium heat. Add the chopped onion and sauté for 3-4 minutes until softened. Add the minced garlic and cook for another minute.
2. Add the freekeh to the pot and toast for 1-2 minutes. Pour in the vegetable broth, bring to a boil, then reduce the heat, cover, and simmer for 20-25 minutes, or until the liquid is absorbed and the freekeh is tender.
3. While the freekeh cooks, toss the broccoli florets with 10ml of olive oil, salt, and pepper. Heat a large skillet over high heat. Add the broccoli and char for 5-7 minutes, turning occasionally, until tender-crisp and lightly blackened in spots. Remove from the pan and set aside.
4. Pat the mackerel fillets dry with a paper towel. Rub them with the smoked paprika, cumin, salt, and pepper.
5. Heat the remaining 5ml of olive oil in the same skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until cooked through.
6. Once the freekeh is cooked, fluff it with a fork. Stir in the charred broccoli, halved cherry tomatoes, and a generous squeeze of lemon juice. Season to taste with salt and pepper.
7. Divide the freekeh and vegetable mixture between two plates. Top each with a spiced mackerel fillet, garnish with fresh parsley, and serve immediately with a lemon wedge on the side.

Tips & Substitutions

• Freekeh alternatives: Swap freekeh for quinoa, bulgur, or brown rice if you prefer gluten-free or have different grains on hand.
• Vegetable variations: Try asparagus, green beans, or kale instead of broccoli for a change of texture.
• Flavor boost: Add a drizzle of tahini-lemon sauce or a sprinkle of toasted nuts for extra richness.

Nutrition

Calories: 1530 kcal (serves 2)

• Fat: 79g
• Carbohydrates: 143g
• Fiber: 32g
• Protein: 91g

Whether you’re a seafood lover or simply exploring flexitarian cooking, this spiced mackerel recipe brings a burst of flavor and nutrition to your table. Try it today, share it with friends, and enjoy a meal that’s as nourishing as it is delicious!