Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and heart-healthy dish featuring omega-3 rich mackerel fillets served over a warm, earthy salad of lentils and beetroot, finished with a zesty lemon-dill dressing. Perfect for a quick and nutritious weeknight meal.
1066 Kalorien
$4 pro Portion
$25 Min.
2 Portionen
quick-easy, any cuisine
Zutaten
- 2 mackerel fillets (approx. 120g each)
- 250g pre-cooked puy or green lentils, drained and rinsed
- 200g pre-cooked beetroot, diced
- 1/2 red onion, finely sliced
- 1 tablespoon extra virgin olive oil
- 1 lemon, for juice and zest
- 1 clove garlic, minced
- 1 small bunch fresh dill, chopped
- Salt and black pepper to taste
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Anleitung
- 1.In a medium bowl, combine the drained lentils, diced beetroot, and finely sliced red onion.
- 2.To make the dressing, whisk together the olive oil, lemon juice and zest, minced garlic, and half of the chopped dill in a small bowl. Season with salt and pepper.
- 3.Pour the dressing over the lentil and beetroot mixture and toss gently to combine. Set aside to allow the flavours to infuse.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat.
- 5.Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until cooked through.
- 6.Divide the warm lentil salad between two plates. Top each with a seared mackerel fillet, sprinkle with the remaining fresh dill, and serve immediately.
Nährwertinformationen
57g
fat
60g
carbs
22g
fiber
81g
protein
Warum dieses Rezept
This recipe is exceptionally nutritious, providing a powerful dose of heart-healthy omega-3 fatty acids from the mackerel. The lentil and beetroot salad is rich in plant-based protein, dietary fiber, and essential minerals like iron and folate.
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