Sgombro di Mandorle

Sgombro di Mandorle is a delightful Italian dessert that combines the rich flavor of mackerel with the crunch of almonds, creating a unique high-protein treat. This innovative dish is perfect for those looking to indulge in something truly special while keeping their nutrition in check.

Ingredients

• Mackerel fillets - 200 grams
• Almonds (sliced) - 50 grams
• Honey - 2 tablespoons
• Greek yogurt - 100 grams
• Lemon zest - 1 teaspoon
• Olive oil - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley (chopped) - 1 tablespoon

Steps

1. Preheat the oven to 180°C (350°F).
2. Season the mackerel fillets with salt and black pepper on both sides.
3. Heat olive oil in a pan over medium heat and sear the mackerel fillets for 2-3 minutes on each side until golden brown.
4. Transfer the seared fillets to a baking dish and drizzle honey over them.
5. Sprinkle sliced almonds on top of the honey-coated mackerel.
6. Bake in the preheated oven for 10-12 minutes until the mackerel is cooked through and the almonds are toasted.
7. While the mackerel is baking, mix Greek yogurt with lemon zest and chopped parsley in a bowl.
8. Once the mackerel is done, remove it from the oven and let it cool slightly.
9. Serve the mackerel warm, topped with the yogurt mixture and garnished with additional parsley, if desired.

Nutrition

• Calories: 320
• Protein: 35 g
• Carbs: 15 g
• Fiber: 2 g
• Sugar: 9 g
• Sodium: 350 mg
• Cholesterol: 60 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.2 L

Health Benefits

• High in protein, aiding muscle repair and growth.
• Rich in omega-3 fatty acids, beneficial for heart health.

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