Pan-Seared Mackerel with Warm Puy Lentil & Roasted Vegetable Medley
A heart-healthy and blood-sugar-friendly meal featuring omega-3 rich mackerel atop a bed of earthy Puy lentils and colorful roasted vegetables, all tied together with a zesty lemon-herb dressing.
1425 Kalorien
$6 pro Portion
$35 Min.
2 Portionen
diabetic-friendly, any cuisine
Zutaten
- 2 mackerel fillets (approx. 150g each)
- 100g dry Puy lentils
- 1 red bell pepper
- 1 small courgette
- 150g cherry tomatoes
- 2 cloves garlic
- 45ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.Preheat your oven to 200°C. Chop the bell pepper and courgette into bite-sized pieces. On a baking tray, toss them with the cherry tomatoes, 15ml of olive oil, one minced garlic clove, salt, and pepper. Roast for 20-25 minutes until tender.
- 2.While the vegetables are roasting, rinse the lentils. Place them in a small saucepan with 300ml of water, bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
- 3.In a large bowl, combine the roasted vegetables and cooked lentils. Whisk together the remaining 30ml of olive oil, the juice and zest of the lemon, and the chopped parsley. Pour this dressing over the lentil-vegetable mix and toss to combine.
- 4.Pat the mackerel fillets dry and season with salt and pepper. Heat a non-stick skillet over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 5.Flip the mackerel and cook for another 1-2 minutes until cooked through.
- 6.To serve, divide the warm lentil and vegetable medley between two plates and top each with a pan-seared mackerel fillet. Serve immediately.
Nährwertinformationen
86g
fat
80g
carbs
38g
fiber
84g
protein
Warum dieses Rezept
This nutritious recipe is ideal for blood sugar management, featuring high-fiber lentils and vegetables for slow energy release. Omega-3-rich mackerel provides lean protein and supports heart health, creating a perfectly balanced, diabetic-friendly meal.