Imagine a dish that transports you to the sun-drenched coastlines of Italy with just one bite - a culinary masterpiece that combines the rich, smoky flavor of grilled mackerel with the creamy texture of white beans, all nestled on perfectly crisp toast. This Lemon Mackerel and White Bean Salad on Toast isn't just a meal; it's a gourmet experience that transforms simple ingredients into a restaurant-worthy dish you can create in your own kitchen in just 20 minutes!
Prep Time: 10 mins
Cook Time: 10 mins
Total Time: 20 mins
Cuisine: Italian
Serves: 4 servings
Ingredients
- 4 mackerel fillets
- 1 can white beans, drained and rinsed
- 1 lemon, juiced
- 2 tablespoons olive oil
- 1 teaspoon fresh dill, chopped
- 4 slices of bread
- Salt and pepper to taste
Instructions
- Begin by gathering all your ingredients: 4 mackerel fillets, 1 can of white beans (drained and rinsed), 1 lemon (juiced), 2 tablespoons of olive oil, 1 teaspoon of fresh dill (chopped), 4 slices of bread, and salt and pepper to taste.
- Preheat your grill or a grill pan over medium-high heat. If you prefer, you can also use a skillet on the stove for cooking the mackerel.
- While the grill is heating, prepare the mackerel fillets. Season them with salt and pepper on both sides to enhance the flavor.
- Once the grill is hot, place the mackerel fillets skin-side down on the grill. Cook for about 3-4 minutes, then carefully flip them over and cook for an additional 3-4 minutes, or until the fish is cooked through and flakes easily with a fork.
- While the mackerel is cooking, prepare the white bean salad. In a mixing bowl, combine the drained and rinsed white beans, lemon juice, olive oil, and chopped dill. Gently toss the ingredients together until well mixed. Season with salt and pepper to taste.
- Once the mackerel is done, remove it from the grill and let it rest for a couple of minutes. After resting, flake the mackerel into large pieces, discarding the skin if desired.
- Meanwhile, toast the slices of bread until they are golden brown and crispy. You can do this in a toaster, under a broiler, or on the grill if you prefer a smoky flavor.
- To assemble the dish, place the toasted bread slices on serving plates. Top each slice with a generous portion of the white bean salad, followed by the flaked mackerel.
- Drizzle any remaining dressing from the salad over the top, and garnish with additional fresh dill if desired.
- Serve immediately and enjoy your Lemon Mackerel and White Bean Salad on Toast as a delicious and healthy meal!
Tips
- Choose fresh mackerel fillets for the best flavor and texture. Look for fillets that are firm and have a bright, silvery appearance.
- When grilling mackerel, resist the urge to move the fish too much. Let it cook undisturbed to develop a beautiful crispy exterior.
- For extra flavor, try adding a small minced garlic clove or some lemon zest to your white bean salad.
- If you don't have a grill, a cast-iron skillet works perfectly for cooking the mackerel and can even add a nice sear.
- Make sure to drain and rinse the white beans thoroughly to remove any excess sodium and improve their texture.
- For a gluten-free version, substitute the bread with gluten-free toast or serve over a bed of mixed greens.
- Fresh dill is key to this recipe - if you can't find fresh, dried dill can work, but use about 1/3 the amount.
Nutrition Facts
Calories: 350kcal
Carbohydrates: 25g
Protein: 25g
Fat: 18g
Saturated Fat: 4g
Cholesterol: 70mg
