A quick, nutritious, and flavor-packed Mediterranean meal featuring omega-3 rich mackerel on a bed of warm, herby puy lentils. Perfect for a light yet satisfying flexitarian lunch or dinner.
*La imagen es ilustrativa y puede diferir del resultado real (generada por IA).*
Ingredientes
- 2 mackerel fillets (approx. 120g each)
- 100g Puy lentils, uncooked
- 1 small red onion, finely diced
- 1 clove garlic, minced
- 150g cherry tomatoes, halved
- 1/2 cucumber, diced
- 30g fresh parsley, chopped
- 15g fresh mint, chopped
- 3 tablespoons extra virgin olive oil
- 1 lemon, juiced
- Salt and black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Rinse the puy lentils under cold water. Place them in a small saucepan, cover with water, and bring to a boil. Reduce heat and simmer for 20-25 minutes, or until tender but still holding their shape. Drain well.
- 2.While the lentils are cooking, prepare the salad components. In a large bowl, combine the finely diced red onion, halved cherry tomatoes, diced cucumber, chopped parsley, and chopped mint.
- 3.In a small bowl, whisk together 2 tablespoons of extra virgin olive oil, the lemon juice, minced garlic, a pinch of salt, and a few grinds of black pepper to create the dressing.
- 4.Once the lentils are cooked and drained, add them to the bowl with the fresh vegetables and herbs. Pour over the dressing and toss gently to combine.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 6.Heat the remaining 1 tablespoon of olive oil in a non-stick frying pan over medium-high heat. Carefully place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
- 7.Flip the fillets and cook for another 1-2 minutes on the other side until the fish is opaque and cooked through.
- 8.To serve, divide the warm lentil salad between two plates and place a crispy-skinned mackerel fillet on top of each.
Información nutricional
Por qué esta receta
This recipe is exceptionally nutritious, providing a powerful dose of heart-healthy omega-3 fatty acids from mackerel and high levels of plant-based protein and fiber from lentils. This balanced meal supports brain health, sustained energy, and digestive wellness.
Preguntas frecuentes
⭐ Opiniones y valoraciones
Recetas similares
Pan-Seared Mackerel with Warm Fennel & Freekeh Salad
A vibrant and nutritious flexitarian meal featuring omega-3 rich mackerel fillets served over a smoky freekeh and fennel salad, bursting with Mediterranean flavors. This unique dish is perfect for a quick, healthy, and satisfying weeknight dinner.