Pan-Seared Mackerel with Warm Lentil & Roasted Vegetable Salad
A nutritionally-dense, diabetic-friendly meal featuring flaky omega-3 rich mackerel atop a high-fiber bed of warm green lentils and colorful roasted vegetables, tossed in a zesty lemon-herb dressing.
1184 Kalorien
$5 pro Portion
$35 Min.
2 Portionen
diabetic-friendly, any cuisine
Zutaten
- 2 Mackerel fillets (approx. 120g each)
- 100g dry green lentils
- 400ml low-sodium vegetable broth
- 1 medium zucchini, chopped
- 1 red bell pepper, chopped
- 150g cherry tomatoes
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, juiced
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.Preheat oven to 200°C. Toss the chopped zucchini and bell pepper with 15ml of olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, adding the cherry tomatoes for the final 5 minutes.
- 2.Meanwhile, rinse the lentils and cook them in the vegetable broth according to package directions, typically simmering for 20-25 minutes until tender. Drain well.
- 3.While the vegetables and lentils are cooking, prepare the dressing by whisking together the lemon juice, minced garlic, and chopped parsley in a small bowl.
- 4.Pat the mackerel fillets dry and season with salt and pepper. Heat the remaining 15ml of olive oil in a skillet over medium-high heat. Sear the mackerel skin-side down for 3-4 minutes until crispy, then flip and cook for 2-3 minutes more until cooked through.
- 5.In a large bowl, combine the warm drained lentils and the roasted vegetables. Pour over the lemon-garlic dressing and toss to combine. Divide the lentil salad onto two plates and top each with a seared mackerel fillet.
Nährwertinformationen
62g
fat
83g
carbs
19g
fiber
75g
protein
Warum dieses Rezept
This recipe is excellent for blood sugar management. The high fiber from lentils and vegetables slows carbohydrate absorption, while lean protein and omega-3s from mackerel support heart health. It's a balanced, low-glycemic meal rich in essential nutrients.