Pan-Seared Mackerel with Warm Beetroot & Lentil Salad

If you’re looking for a meal that’s as nourishing as it is beautiful, this Pan-Seared Mackerel with Warm Beetroot & Lentil Salad is your answer. It’s a gorgeous balance of color, texture, and flavor—crispy-skinned mackerel paired with earthy lentils, sweet beetroot, and a zesty lemon-mustard dressing.

In just about 35 minutes, you’ll have a vibrant, heart-healthy dinner on the table. The omega-3s from the mackerel, the protein and fiber from lentils, and the crunch of walnuts make this dish both wholesome and satisfying.

Perfect for weeknights or a light weekend meal, this recipe highlights how simple ingredients can transform into something truly special.

Ingredients

• 600g mackerel fillets (4 fillets)
• 500g cooked Puy lentils
• 400g cooked beetroot, diced
• 1 red onion, finely sliced
• 60g walnuts, roughly chopped
• 20g fresh dill, chopped
• 45ml extra virgin olive oil
• 1 lemon
• 15g Dijon mustard
• Salt to taste
• Black pepper to taste

Instructions

1. In a large bowl, combine the cooked Puy lentils, diced beetroot, finely sliced red onion, and roughly chopped walnuts.
2. Prepare the dressing by whisking together 30ml of olive oil, the juice of one lemon, Dijon mustard, salt, and pepper in a small bowl.
3. Pour the dressing over the lentil mixture and gently toss. Stir in most of the chopped dill, reserving a little for garnish.
4. Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
5. Heat the remaining 15ml of olive oil in a large non-stick pan over medium-high heat. Place the mackerel 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 opaque and cooked through.
7. Divide the warm lentil salad among four plates. Top each with a seared mackerel fillet and garnish with the remaining dill before serving.

Tips & Substitutions

• Swap your protein: If mackerel isn’t available, try salmon or sardines for a similar omega-3 boost.
• Make it vegetarian: Skip the fish and add roasted chickpeas or halloumi for a hearty vegetarian version.
• Play with herbs: Fresh parsley or mint can stand in for dill for a refreshing twist.

Nutrition

Approximate per serving (serves 4):

• Calories: 2950 total (~738 per serving)
• Fat: 45g
• Carbohydrates: 35g
• Fiber: 14g
• Protein: 48g

This dish is a celebration of simple, wholesome cooking that feels restaurant-quality yet easy enough for any night of the week. Give it a try and share your colorful creation with friends or on social—because healthy food should be as beautiful as it is delicious!