Warm Mackerel & Puy Lentil Salad
A hearty and nutritious salad featuring omega-3 rich mackerel, high-fiber Puy lentils, and roasted Mediterranean vegetables. This dish is perfectly balanced for a satisfying, blood-sugar-friendly meal.
1350 Kalorien
$5 pro Portion
$35 Min.
2 Portionen
diabetic-friendly, any cuisine
Zutaten
- 200g smoked mackerel fillets
- 150g dry Puy lentils
- 500ml low-sodium vegetable broth
- 1 large red bell pepper
- 1 medium courgette (zucchini)
- 1 small red onion
- 200g cherry tomatoes
- 2 cloves garlic
- 30ml (2 tbsp) extra virgin olive oil
- 1 lemon, for juice
- 1 small bunch fresh parsley, chopped
- Salt and black pepper to taste
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Anleitung
- 1.Preheat your oven to 200°C. Chop the bell pepper, courgette, and red onion into bite-sized pieces. Mince the garlic. On a baking tray, toss the chopped vegetables (not tomatoes or garlic) with half the olive oil, salt, and pepper.
- 2.Roast the vegetables for 15 minutes. While they roast, rinse the lentils and place them in a saucepan with the vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender.
- 3.After 15 minutes, add the cherry tomatoes and minced garlic to the baking tray with the other vegetables. Roast for another 10-12 minutes until everything is tender and lightly caramelized.
- 4.Drain any excess liquid from the cooked lentils. Flake the smoked mackerel into large pieces, removing any skin if you prefer.
- 5.In a large serving bowl, combine the warm lentils, all the roasted vegetables, and the flaked mackerel.
- 6.Drizzle with the remaining olive oil and the juice of one lemon. Add the chopped fresh parsley, gently toss everything together, and season with a final pinch of salt and pepper before serving warm.
Nährwertinformationen
60g
fat
120g
carbs
35g
fiber
88g
protein
Warum dieses Rezept
This recipe is excellent for diabetic health, combining lean protein and healthy fats from mackerel with high-fiber, low-glycemic lentils. This nutritious mix helps stabilize blood sugar, promotes satiety, and supports cardiovascular well-being.