About the Recipe
Perfectly roasted, herb-crusted mackerel enhanced with lemon and olive oil, served alongside vibrant steamed broccoli and aromatic roasted fennel. This Mediterranean-inspired dinner delivers rich flavor while keeping carbs low. Feel free to substitute mackerel with branzino, rainbow trout, or sea bass.
Ingredients
Ingredients:
Herb-Crusted Mackerel (or substitute fish):
1 fresh mackerel fillet (4-6 oz), Alternatives: branzino, rainbow trout, sea bass
1 tablespoon fresh herbs, finely chopped (parsley, dill, oregano, or thyme)
1 tablespoon extra-virgin olive oil
Zest and juice from ½ lemon
Sea salt and freshly ground black pepper, to taste
Steamed Broccoli & Roasted Fennel:
1 cup broccoli florets
½ fennel bulb, sliced thinly
1 tablespoon extra-virgin olive oil
Sea salt and freshly ground black pepper, to taste
Preparation
Roasted Fennel (Start First):
Preheat Oven: Preheat oven to 400°F (200°C).
Roast Fennel: Toss fennel slices lightly with olive oil, salt, and pepper. Spread evenly on a parchment-lined baking sheet. Roast for 15-20 minutes until tender and caramelized, flipping halfway through cooking.
Cooking Tip: Slice fennel thinly to ensure even roasting and maximum caramelization.
Herb-Crusted Mackerel:
Prepare Fish: Place mackerel fillet skin-side down onto a baking sheet lined with parchment. Combine fresh herbs, lemon zest, olive oil, salt, and pepper in a small bowl, then spread evenly over the fish.
Cook Fish: Roast fish in the oven alongside fennel for about 10-12 minutes, until cooked through and slightly golden on top.
Cooking Tip: Fish is cooked when the flesh flakes easily with a fork—avoid overcooking to maintain moisture.
Steamed Broccoli:
Steam Broccoli: Place broccoli florets in a microwave-safe bowl with 2 tablespoons water. Cover and microwave for 3-4 minutes until broccoli is bright green and tender-crisp.
Season & Serve: Drain any remaining water and season lightly with salt and pepper.
Cooking Tip: Quick steaming preserves broccoli's nutrients, color, and texture.
Low-Carb Flavor Boost Options:
Garlic-Lemon Oil: Combine olive oil, minced garlic, and lemon juice, then drizzle lightly over broccoli.
Chili & Lemon Fennel: Sprinkle fennel slices with red pepper flakes and lemon zest before roasting for added heat and brightness.
Anchovy & Herb Drizzle: Melt anchovies into warm olive oil with fresh herbs; drizzle over fish just before serving for savory depth.
Greek Yogurt Tzatziki: Add a dollop of full-fat homemade tzatziki alongside fish for a cooling, creamy contrast.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society