Looking for a wholesome dish that feels both comforting and restaurant-quality? This pan-seared mackerel delivers exactly that. It's the perfect mix of crispy fish, hearty lentils, and vibrant root vegetables — all tied together with a silky lemon-tahini dressing.

The combination of textures and flavors is irresistible: the earthy lentils complement the sweetness of roasted carrot and parsnip, while the mackerel adds a punch of umami richness. It’s a meal that nourishes body and soul.

Whether you’re cooking for a midweek treat or an elegant dinner, this dish balances nutrition, flavor, and simplicity beautifully.

Ingredients

• 2 mackerel fillets (approx. 120g each)
• 100g dry Puy lentils
• 1 medium carrot, chopped
• 1 medium parsnip, chopped
• 100g fresh spinach
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 500ml vegetable broth or water
• 1 tablespoon olive oil
• 1 tablespoon tahini
• 1 lemon, for juice
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C. Toss the chopped carrot and parsnip with a drizzle of olive oil, salt, and pepper on a baking tray. Roast for 20–25 minutes until tender and lightly caramelized.
2. While the vegetables roast, rinse the lentils. In a saucepan, bring the vegetable broth or water to a boil, add the lentils, then reduce heat and simmer for 20–25 minutes until tender. Drain any excess liquid.
3. In a small bowl, whisk the tahini with the juice of half a lemon and 2–3 tablespoons of water until smooth and pourable. Season with a pinch of salt.
4. Once cooked, combine the warm lentils and roasted vegetables in a large bowl. Stir in the fresh spinach, allowing the residual heat to wilt it gently.
5. Pat the mackerel fillets dry and season with salt and pepper. Heat 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Cook the mackerel skin-side down for 3–4 minutes until crisp, then flip and cook for another 1–2 minutes until cooked through.
6. Divide the lentil and vegetable salad between two plates. Top with a seared mackerel fillet, drizzle with the tahini dressing, and serve with a wedge of the remaining lemon.

Tips & Substitutions

• Swap the fish: If mackerel isn’t available, try salmon or trout for a similar richness.
• Make it vegan: Replace the fish with grilled tofu or roasted chickpeas for a protein-packed plant-based version.
• Flavor boost: Add a sprinkle of toasted seeds or a drizzle of chili oil before serving for extra depth.

Nutrition

Calories: 1340 kcal per serving

Fat: 63g  |  Carbs: 98g  |  Fiber: 32g  |  Protein: 92g