Name: Pan-Seared Mackerel with Roasted Potatoes
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 4.5 oz mackerel fillet; 1 cup baby potatoes; 0.5 tsp extra virgin olive oil; 0.25 cup nonfat greek yogurt; 1 tsp lemon juice; 1 tsp fresh dill; 1 clove garlic; 0.25 tsp sea salt; 0.25 tsp black pepper

Nutrition

Per serving

521 calories

Protein: 34g; 26% of calories
Carbs: 30g; 23% of calories
Fat: 30g; 51% of calories

Ingredients

9 items

Instructions

Prep 10 min · Cook 30 min

Preheat your oven to 400°F and halve the baby potatoes.
In a bowl, toss the potatoes with 1 tsp of olive oil, minced garlic, and half of the sea salt and black pepper.
Spread the potatoes on a parchment-lined baking sheet and roast for 20-25 minutes until they are golden and tender.
While potatoes roast, pat the mackerel fillets dry with a paper towel and season both sides with the remaining salt and pepper.
Heat the remaining 0.5 tsp of olive oil in a non-stick skillet over medium-high heat.
Place the mackerel skin-side down in the pan and sear for 3-4 minutes until the skin is crispy, then flip and cook for 1-2 minutes more until opaque.
In a small ramekin, whisk together the Greek yogurt, lemon juice, and chopped fresh dill to create the sauce.
Plate the seared fish alongside the roasted potatoes and serve with a dollop of the lemon-dill sauce.

Nutrition

Ingredients

Instructions

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