Grilled Mackerel & Buckwheat with Vegetables

Grilled Mackerel with Buckwheat and Vegetables – A Delicious Recipe for a Healthy Dinner

Preparation time: 20 minutes
Cooking time: 30 minutes
Total time: 50 minutes
Servings: 4

Welcome to the world of healthy gastronomy, where fresh mackerel meets buckwheat to create a flavorful and nutrient-rich meal. This simple yet sophisticated recipe combines the rich flavors of fish with the light texture and nutrition of buckwheat, offering a tasty and healthy dish. Let’s explore step by step how to achieve the perfect grilled mackerel, accompanied by a side of buckwheat with vegetables.

Recipe History

Mackerel is a popular fish in many cultures due to its rich taste and high omega-3 content. It is often used in grilled dishes, and the combination with buckwheat adds a rustic and healthy touch. Buckwheat, though not a cereal in the traditional sense, is packed with protein, fiber, and antioxidants, making it an excellent choice for vegans and vegetarians. This recipe reflects the essence of a healthy meal, full of flavor and color.

Ingredients You Will Need

*For Mackerel:*
- 1 kg mackerel (fresh or frozen)
- 1-2 tablespoons sunflower oil
- Juice of one lemon
- Ground black pepper (optional)
- Salt

*For Buckwheat with Vegetables:*
- 250 g buckwheat
- 1 carrot
- 1-2 onions
- A slice of root celery
- ½ teaspoon Ras el Hanout spice (or a mix of curry, turmeric, and ginger)
- A pinch of chili
- Delikat (without glutamate)
- Lemon juice (optional)
- Fresh parsley leaves (optional)
- Salt

Step by Step: Preparing Grilled Mackerel

1. Preparing the Fish: If using frozen mackerel, allow it to partially thaw. This will make it easier to gut. Once semi-thawed, cut off the heads and tails, then carefully gut it. Rinse the inside well to remove blood, then let it drain.

2. Seasoning the Fish: Pat the mackerel dry with paper towels, then coat both sides with oil. Sprinkle with salt and, if desired, black pepper. Let it marinate for about 30 minutes.

3. Preparing the Grill: Heat the grill, ideally a cast iron grill, until it is very hot. Place the mackerel perpendicular to the grill, ensuring it is evenly positioned.

4. Cooking the Fish: Do not turn the fish too early. Wait until it easily releases from the grill – this will happen when it is cooked evenly. Flip it only once to achieve that delicious crust.

5. Finishing the Dish: Remove the mackerel onto a platter and drizzle with lemon juice. Add a bit of freshly ground pepper for extra flavor.

Preparing Buckwheat with Vegetables

1. Hydrating the Buckwheat: Rinse the buckwheat under cold running water, then soak it in hot water for about 1 hour.

2. Boiling Mackerel Heads: Do not throw away the mackerel heads! Boil them in 300 ml of salted water to create a flavorful broth. This step will add a wonderful taste to the buckwheat.

3. Preparing the Vegetables: Chop the onion and grate the carrot and celery. Heat 3-4 tablespoons of oil in a pan, add the onion, and sauté until it becomes slightly golden. Add the carrot and celery and continue to sauté.

4. Adding the Spices: Season the vegetables with Delikat, chili, and salt. Add the buckwheat and sauté the mixture for a minute, then add ½ cup of the strained fish broth.

5. Cooking the Buckwheat: Let it simmer until the vegetables are well cooked and the buckwheat becomes fluffy.

6. Finishing the Dish: Sprinkle with chopped fresh parsley and, if desired, drizzle with lemon juice before serving.

Serving Suggestions and Combinations

Grilled mackerel can be served alongside buckwheat with vegetables, but also with a fresh seasonal salad or tzatziki sauce for a refreshing touch. A bottle of white wine or a mint lemonade cocktail will perfectly complement the meal.

Useful Tips

- If you want a crispier mackerel, leave it on the grill longer, being careful not to burn it.
- Buckwheat can be replaced with quinoa or brown rice for a different but delicious option.
- Experiment with various spices in the buckwheat to customize the taste according to your preferences.

Nutritional Information

This grilled mackerel with buckwheat recipe offers a healthy combination of protein, omega-3 fatty acids, fiber, and vitamins. It is an ideal meal for those looking to maintain a balanced diet, considering that a serving of mackerel contains about 250 calories, while buckwheat adds significant nutritional value.

Frequently Asked Questions

1. Can I use another fish? Yes, you can also use other types of fish, such as salmon or sea bream.

2. What other sides can I use? Besides buckwheat, you can pair mackerel with rice, quinoa, or steamed vegetables.

3. How can I store leftovers? Mackerel and buckwheat can be stored in the refrigerator for 2-3 days in an airtight container.

4. Is this recipe suitable for my diet? Yes, this recipe is healthy and suitable for various diets, being rich in nutrients and low in calories.

Conclusion

Grilled mackerel with buckwheat and vegetables is a simple yet flavorful recipe that can be enjoyed on any occasion. Whether it's a family dinner or a meal with friends, this dish is sure to impress. Experiment, adapt, and enjoy every bite! Bon appétit!