Warm Mackerel & Puy Lentil Salad with Roasted Fennel
A vibrant and nutritious salad combining omega-3-rich mackerel with earthy puy lentils, sweet roasted fennel, and a zesty orange-dill dressing. A perfectly balanced flexitarian meal.
1467 Kalorien
$5 pro Portion
$35 Min.
2 Portionen
flexitarian, any cuisine
Zutaten
- 180g smoked mackerel fillets
- 120g dry Puy lentils
- 1 large fennel bulb
- 1 small red onion
- 1 orange
- 1 small bunch fresh dill
- 1 clove garlic
- 30ml extra virgin olive oil
- 1/2 lemon, for juice
- Salt and freshly ground black pepper to taste
Nur für NutriPro-Mitglieder verfügbar.
Anleitung
- 1.Preheat your oven to 200°C. Trim and slice the fennel bulb, toss with 15ml of olive oil, salt, and pepper on a baking tray. Roast for 20-25 minutes until tender and lightly caramelized at the edges.
- 2.While the fennel roasts, rinse the Puy lentils. Place them in a saucepan with 400ml of water, bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender. Drain any excess water.
- 3.To make the dressing, finely mince the garlic and chop the dill. In a small bowl, whisk together the remaining 15ml of olive oil, the juice of half a lemon, the orange zest, minced garlic, and chopped dill. Season to taste.
- 4.Finely slice the red onion. Using a knife, peel the orange and carefully cut out the segments from between the membranes. Flake the smoked mackerel into bite-sized pieces.
- 5.In a large serving bowl, combine the warm drained lentils, roasted fennel, and sliced red onion. Pour over the dressing and toss gently to coat everything.
- 6.Gently fold in the orange segments and flaked mackerel. Serve immediately for a delicious, warm, and nutrient-dense meal.
Nährwertinformationen
75g
fat
124g
carbs
28g
fiber
74g
protein
Warum dieses Rezept
This recipe is packed with health benefits. It's rich in anti-inflammatory omega-3 fatty acids from mackerel for heart and brain health, and high in fiber and plant-based protein from lentils, promoting digestive wellness and sustained energy.
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