google495d2f11f9e3108b.html Mackerel, kale, beetroot
  • Heitor Duarte

Mackerel, kale, beetroot

Pan fried mackerel fillet with a spiced chickpea, sweet potato and kale fritter, balsamic beetroot puree


Kale is definitely a nutrition superstar - full of vitamins, minerals and nutrients!!

Although I'm not the biggest fan of fried food - especially when we're talking about healthy food -in this recipe I use small amounts of coconut oil which can boost brain functions and increase fat burning.


Serves 4

468 calories per serving

45 minutes prep & cook


Ingredients


Mediterranean flavours

4 mackerel fillets

2 tsp organic virgin coconut oil


For the fritter:

250g cooked chickpeas

1 medium sweet potato, small diced

200g sliced kale

1 chilli, sliced

1/2 tsp ground cumin

1/2 tsp smoked paprika

1 tbsp chopped parsley

1 egg


For the puree:

250g cooked beetroot

2 tbsp balsamic vinegar

Salt & pepper


1. Pre-heat oven to 180 degrees. Place the diced sweet potato on a baking tray with 1 tsp coconut oil, salt and pepper. Mix well and bake for 15 minutes.

2.Make the puree by blending in a food processor the beetroot and balsamic vinegar. Season to taste.

3. Make the fritter. Start by blanching 1/2 of the kale in boiling water for 3 minutes. Cool down, squeeze out excess water and slice thinly. Blend chickpeas in a food processor to a paste. Transfer to a bowl and add the sliced kale, sweet potato, chilli, cumin, smoked paprika, parsley and egg. Mix well, season to taste and form 4 patties. Heat up 1/2 tsp of coconut oil in a frying pan over medium heat and fry patties 1 minute on each side . Place fritters on a baking tray in the oven for 15 minutes.

4. In the meantime blanch the remaining kale and heat up the beetroot puree. Heat up 1/2 tsp of coconut oil and pan fry the mackerel fillets for 1 minute on each side over a medium heat.



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