Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A sophisticated yet simple diabetic-friendly meal featuring crispy-skinned mackerel atop a warm, earthy salad of Puy lentils, sweet fennel, and vibrant cherry tomatoes. Perfect for a nutritious weeknight dinner.
2460 Kalorien
$5 pro Portion
$35 Min.
4 Portionen
diabetic-friendly, any cuisine
Zutaten
- 600g mackerel fillets (4 fillets)
- 200g dry Puy lentils
- 600ml low-sodium vegetable broth
- 1 large fennel bulb, thinly sliced
- 250g cherry tomatoes, halved
- 1 medium red onion, finely chopped
- 2 cloves garlic, minced
- 100g fresh spinach
- 45ml extra virgin olive oil
- 1 lemon, for juice and zest
- 15g fresh dill, chopped
- Salt and black pepper to taste
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Anleitung
- 1.In a saucepan, combine the rinsed Puy lentils and vegetable broth. Bring to a boil, then simmer for 20-25 minutes until tender. Drain any excess liquid.
- 2.While lentils cook, heat 30ml of olive oil in a large pan over medium heat. Sauté the chopped red onion and sliced fennel for 5-7 minutes until soft. Add minced garlic and cook for 1 more minute.
- 3.Add the cooked lentils and halved cherry tomatoes to the pan. Cook for 2-3 minutes, then remove from heat. Stir in the fresh spinach, chopped dill, and the juice of half a lemon. Season with salt and pepper.
- 4.Pat the mackerel fillets dry and season the skin with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat.
- 5.Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 6.Serve the warm lentil salad onto four plates and top each with a crispy mackerel fillet. Garnish with lemon zest before serving.
Nährwertinformationen
32g
fat
38g
carbs
13g
fiber
40g
protein
Warum dieses Rezept
This recipe is excellent for blood sugar management due to its high fiber from lentils and vegetables, and lean protein from mackerel. The healthy omega-3 fats support heart health, making it a perfectly balanced, nutrient-dense meal.