Spiced Mackerel with Warm Moroccan Lentil Salad
A vibrant and nutritious pescatarian dish featuring pan-seared mackerel atop a warm, spiced lentil salad. This recipe is packed with North African flavors and is ready in about 35 minutes.
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1350 Kalorien
$7 pro Portion
$35 Min.
2 Portionen
pescatarian, any cuisine
Zutaten
- 2 mackerel fillets (approx. 150g each), skin on
- 150g Puy lentils, rinsed
- 2 medium carrots, grated
- 1 red onion, finely chopped
- 150g cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 small bunch fresh parsley, chopped
- 45ml olive oil
- 1 lemon, juiced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon turmeric powder
- Salt and freshly ground black pepper to taste
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Anleitung
- 1.Place the rinsed lentils in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess water and set aside.
- 2.While the lentils cook, heat 30ml of olive oil in a large pan over medium heat. Add the chopped red onion and sauté for 3-4 minutes until softened.
- 3.Add the minced garlic, grated carrots, cumin, coriander, and turmeric to the pan. Cook for another 2-3 minutes until fragrant. Remove from heat.
- 4.In a large bowl, combine the cooked lentils, the spiced onion and carrot mixture, halved cherry tomatoes, and chopped parsley. Drizzle with the lemon juice and season with salt and pepper, tossing gently to combine.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 6.Flip the fillets and cook for another 1-2 minutes until just cooked through. To serve, divide the warm lentil salad between two plates and top each with a crispy mackerel fillet.
Nährwertinformationen
75g
fat
90g
carbs
22g
fiber
95g
protein
Warum dieses Rezept
This balanced meal is rich in heart-healthy omega-3 fatty acids from mackerel and high in plant-based protein and fiber from lentils, supporting sustained energy and digestive health. It's an excellent source of vitamins and anti-inflammatory spices.