Pan-Seared Mackerel with Warm Lentil & Root Vegetable Medley
A vibrant and satisfying dish featuring crispy-skinned mackerel atop a hearty bed of earthy lentils, sweet root vegetables, and fresh herbs. A perfectly balanced, heart-healthy, and diabetic-friendly meal.
1250 calorías
$7 por porción
$35 min
2 porciones
diabetic-friendly, any cuisine
Ingredientes
- 2 mackerel fillets (approx. 120g each)
- 100g dry green or Puy lentils
- 1 medium carrot, diced
- 1 small parsnip, diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 150g cherry tomatoes, halved
- 15g fresh parsley, chopped
- 1 lemon
- 30ml extra virgin olive oil
- 1 tsp smoked paprika
- Salt and black pepper to taste
Disponible para miembros NutriPro.
Instrucciones
- 1.Rinse the lentils. In a saucepan, combine lentils with 400ml of water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess water.
- 2.While lentils cook, heat 15ml of olive oil in a large skillet over medium heat. Add the chopped onion, carrot, and parsnip. Sauté for 8-10 minutes until tender-crisp. Add the minced garlic and cook for one more minute until fragrant.
- 3.Add the cooked, drained lentils and halved cherry tomatoes to the skillet with the vegetables. Stir to combine and cook for 2-3 minutes until tomatoes soften slightly. Remove from heat and stir in the chopped parsley and the juice of half a lemon. Season with salt and pepper.
- 4.Pat the mackerel fillets dry with a paper towel. Score the skin lightly and season both sides with salt, pepper, and smoked paprika.
- 5.Heat the remaining 15ml of olive oil in a non-stick 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.
- 6.Flip the fillets and cook for another 1-2 minutes until opaque and cooked through.
- 7.To serve, divide the warm lentil medley between two plates. Top each with a crispy mackerel fillet and serve with a wedge of the remaining lemon.
Información nutricional
31g
fat
48g
carbs
13g
fiber
39g
protein
Por qué esta receta
This recipe is excellent for diabetic management as it's rich in omega-3s from mackerel, which supports heart health. The high fiber from lentils and vegetables helps stabilize blood sugar levels, providing sustained energy without spikes.