A vibrant and nutritious dish featuring flaky, omega-3-rich smoked mackerel on a bed of earthy Puy lentils, sweet roasted beetroot, and wilted spinach. A simple lemon-dill dressing ties it all together for a quick, high-protein meal.
Zutaten
- 2 smoked mackerel fillets (approx. 250g total)
- 150g dried Puy lentils
- 250g cooked beetroot, diced
- 100g baby spinach
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, juice and zest
- 15g fresh dill, chopped
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.Rinse the Puy lentils, place them in a small saucepan with 450ml of water, bring to a boil, then reduce heat. Cover and simmer for 20-25 minutes until tender but firm. Drain any excess water.
- 2.While the lentils cook, whisk together the olive oil, lemon juice, lemon zest, minced garlic, and half of the chopped dill in a small bowl. Season with salt and pepper to create the dressing.
- 3.In a large bowl, combine the warm cooked lentils, diced beetroot, and finely chopped red onion. Pour over half of the dressing and toss gently to combine.
- 4.Heat a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 2-3 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until warmed through.
- 5.Just before serving, fold the baby spinach into the warm lentil salad; the residual heat from the lentils will wilt it slightly.
- 6.Divide the warm lentil salad between two plates. Top with a smoked mackerel fillet, drizzle with the remaining dressing, and garnish with the rest of the fresh dill before serving.
Nährwertinformationen
Warum dieses Rezept
This recipe is exceptionally nutritious, providing a high dose of protein and heart-healthy omega-3s from mackerel. The lentils and beetroot offer sustained energy, abundant fiber for digestive health, and a wealth of essential vitamins and minerals.
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