This dish brings together the fragrant warmth of Mediterranean spices with the satisfying earthiness of lentils and roasted vegetables. Each forkful offers a delicious balance of textures—from the crisp-skinned mackerel to the tender lentils and caramelized peppers.

It’s a wholesome choice for anyone seeking a **nutrient-rich, diabetic-friendly** meal that doesn’t compromise on flavor. Whether you enjoy it for lunch or dinner, this recipe delivers both comfort and vitality in every bite.

Ready to treat yourself to a restaurant-quality dish at home? Let’s get cooking!

Ingredients

• 2 mackerel fillets (approx. 120g each)
• 100g dry Puy lentils
• 1 red bell pepper
• 1 small zucchini
• 1/2 red onion
• 2 cloves garlic
• 30ml olive oil
• 1 lemon
• 1 tsp ground cumin
• 1/2 tsp ground coriander
• 1/2 tsp turmeric
• Small bunch fresh parsley
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C. Chop the bell pepper and zucchini into bite-sized pieces. Finely chop the garlic and slice the red onion.
2. On a baking tray, toss the bell pepper and zucchini with half of the olive oil, salt, and pepper. Roast for 15–20 minutes until tender and slightly caramelized.
3. While vegetables roast, rinse the lentils and cook them in a pot with ample water for 20–25 minutes until tender but not mushy. Drain thoroughly.
4. In a small bowl, mix the cumin, coriander, and turmeric. Pat the mackerel fillets dry with a paper towel and rub the spice mixture evenly over the skin.
5. Heat the remaining olive oil in a frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3–4 minutes until the skin is crisp and golden.
6. Flip the fillets and cook for another 1–2 minutes until cooked through. Remove from the pan and set aside.
7. In a large bowl, combine the warm drained lentils, roasted vegetables, sliced red onion, and chopped fresh parsley. Dress with the juice of half the lemon, season with salt and pepper, and toss gently.
8. Divide the warm lentil salad between two plates. Top each with a spiced mackerel fillet and serve immediately with a wedge of the remaining lemon.

Tips & Substitutions

• Swap the fish: If mackerel isn’t available, salmon or sardines make great substitutes with similar richness.
• Add greens: Toss in a handful of spinach or arugula to add freshness and color right before serving.
• Boost the zest: For extra brightness, grate a little lemon zest over the finished dish.

Nutrition

Approximate per serving:

• Calories: 1255
• Fat: 68g
• Carbohydrates: 71g
• Fiber: 25g
• Protein: 77g