Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad

27. Okt. 2025

Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad

A vibrant and nutritious dish featuring flaky, pan-seared mackerel served over a hearty warm salad of earthy Puy lentils and sweet roasted root vegetables, all tossed in a zesty lemon-dijon vinaigrette.

This dish beautifully combines the best of both worlds — the rich, flavorful depth of mackerel with the wholesome, earthy comfort of lentils and roasted roots. It’s a perfect balance of textures and tastes, making it a standout meal for any day of the week.

Whether you’re cooking for two or meal-prepping for the week, this recipe shines as a satisfying, nutrient-dense option that’s both dairy-free and deliciously simple to prepare.

Let’s dive in and bring this restaurant-quality plate straight to your kitchen table.

Ingredients

2 mackerel fillets (approx. 120g each)
80g dry Puy lentils
150g carrots, diced
150g parsnip, diced
1 shallot, finely chopped
2 cloves garlic, minced
400ml vegetable stock or water
30ml extra virgin olive oil
1 lemon
1 tsp Dijon mustard
1/4 bunch fresh parsley, chopped
Salt to taste
Freshly ground black pepper to taste

Instructions

Preheat your oven to 200°C. On a baking tray, toss the diced carrots and parsnip with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes until tender and slightly caramelized.
While the vegetables roast, rinse the Puy lentils. In a saucepan, combine the lentils and 400ml of vegetable stock. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess liquid.
In a large bowl, prepare the vinaigrette by whisking together the remaining 15ml of olive oil, the juice of one lemon, Dijon mustard, and minced garlic.
Add the warm, drained lentils, roasted root vegetables, chopped shallot, and parsley to the bowl with the vinaigrette. Toss gently to combine and season to taste.
Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat.
Place the mackerel fillets skin-side down in the hot pan and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until cooked through.
Divide the warm lentil and vegetable salad between two plates and top each with a pan-seared mackerel fillet to serve.

Tips & Substitutions

Switch the fish: If mackerel isn’t available, try salmon or trout for a similar rich flavor and texture.
Make it vegan: Skip the fish and add roasted chickpeas or grilled tofu for plant-based protein.
Boost flavor: Add a touch of honey to the vinaigrette or sprinkle some toasted nuts for extra crunch.