Can I use a different type of fish instead of mackerel?

Yes, you can substitute mackerel with other oily fish such as salmon, sardines, or trout. These options still provide beneficial omega-3 fatty acids and pair well with the earthy flavors of beetroot and lentils. If you prefer a milder taste, try white fish like cod or sea bass, but note you’ll lose some of the richness and healthy fats found in mackerel.

Is this recipe healthy, and what are its main nutritional benefits?

This dish is rich in omega-3 fatty acids from mackerel, which support heart and brain health. The lentils provide plant-based protein and fiber, while beetroot adds antioxidants and natural nitrates that promote circulation. Overall, it’s a balanced, nutrient-dense meal that’s high in protein and healthy fats, moderate in carbohydrates, and low in saturated fat.

How can I prepare this dish ahead of time or store leftovers?

You can make the lentil and beetroot salad up to two days in advance and store it in an airtight container in the refrigerator. Allow it to come to room temperature or gently rewarm before serving. The mackerel is best cooked fresh for crispy skin, but leftovers can be stored separately for up to one day and reheated briefly in a hot pan or enjoyed cold in a salad.

Pan-Seared Mackerel with Warm Beetroot & Lentil Salad

Name: Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
Prep time: 20
Cook time: 20 min
Total time: 20 min
Yield: 2 servings
Cuisine: en
Ingredients: 300g mackerel fillets (2 fillets); 250g pre-cooked Puy lentils, drained; 200g pre-cooked beetroot, diced; 1/2 red onion, finely sliced; 2 tbsp fresh dill, chopped; 1 lemon; 2 tbsp olive oil; Salt to taste; Freshly ground black pepper to taste

A vibrant and nutrient-dense meal featuring omega-3 rich mackerel atop a warm, earthy salad of lentils and beetroot. It's a perfect quick and elegant weeknight dinner that comes together in just 20 minutes.

1220 Kalorien

$6 pro Portion

$20 Min.

2 Portionen

quick-easy, any cuisine

Zutaten

Nur für NutriPro-Mitglieder verfügbar.

Anleitung

1.In a medium bowl, prepare the salad by combining the pre-cooked lentils, diced beetroot, finely sliced red onion, and chopped fresh dill.
2.Create the dressing by whisking together 1 tablespoon of olive oil, the juice of half a lemon, a pinch of salt, and pepper. Pour over the lentil mixture and toss gently to combine.
3.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
4.Heat the remaining 1 tablespoon of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
5.Flip the fillets carefully and cook for another 1-2 minutes until the fish is opaque and cooked through.
6.To serve, divide the warm lentil and beetroot salad between two plates. Top each with a pan-seared mackerel fillet and a lemon wedge on the side.

Nährwertinformationen

74g

fat

75g

carbs

26g

fiber

78g

protein

Warum dieses Rezept

This recipe is exceptionally healthy, providing a powerful dose of heart-healthy omega-3 fatty acids from mackerel. The high-fiber lentil and beetroot base supports digestive health and provides sustained energy, vitamins, and minerals for a balanced meal.

Häufig gestellte Fragen

⭐ Bewertungen & Rezensionen

Mediterranean Lamb Koftas with Herbed Quinoa

Flavorful and juicy lamb koftas seasoned with cumin and fresh herbs, served over a bed of fluffy quinoa and drizzled with a refreshing cucumber-mint yogurt sauce. A perfectly balanced, protein-packed weeknight meal.

1196

25 min

2 servings

Hauptzutaten:

300g lean ground lamb

100g quinoa

1 small red onion

+10 mehr

02.10.2025

Quick easy, any cuisine

Pan-Seared Mackerel with Warm Lentil & Beetroot Salad

A vibrant, nutrient-dense meal featuring omega-3 rich mackerel atop a colorful and earthy warm salad of lentils and beetroot. Perfect for a quick, healthy, and satisfying weeknight dinner.

1250

20 min

2 servings

Hauptzutaten:

300g mackerel fillets (2 fillets)

300g cod fillets (2 fillets of 150g each)

1 medium fennel bulb (approx. 250g)

200g cherry tomatoes

+8 mehr

02.10.2025

Etwas Leckeres wird zubereitet...

Zutaten

Anleitung

Nährwertinformationen

Warum dieses Rezept

Häufig gestellte Fragen

⭐ Bewertungen & Rezensionen

Ähnliche Rezepte

Mediterranean Lamb Koftas with Herbed Quinoa

Hauptzutaten:

Pan-Seared Mackerel with Warm Lentil & Beetroot Salad

Hauptzutaten:

Smoky Spanish Prawns with Lentils and Spinach

Hauptzutaten:

Mediterranean Lamb and Quinoa Stuffed Aubergine

Hauptzutaten:

Spiced Lamb and Sweet Potato Skillet

Hauptzutaten:

Mediterranean Spiced Lamb & Lentil Skillet

Hauptzutaten:

Pan-Seared Mackerel with Warm Lentil & Beetroot Salad

Hauptzutaten:

Pan-Seared Cod with Braised Fennel & White Beans

Hauptzutaten: