Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad

Few dishes combine comfort and nourishment quite like this Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad. The crisp skin of the mackerel meets the earthy warmth of lentils and roasted root vegetables for a dish that is as beautiful as it is satisfying.

This recipe celebrates balance — rich omega-3 fish paired with fiber-packed lentils and colorful vegetables. A drizzle of lemon-dill vinaigrette ties everything together with brightness and freshness.

Perfect for a heart-healthy dinner or an impressive lunch, this meal is easy enough for a weeknight yet elegant enough for entertaining.

Ingredients

• 2 Mackerel Fillets (approx. 150g each)
• 100g brown or green lentils, dry
• 2 medium beetroots (approx. 200g), peeled and diced
• 2 medium carrots (approx. 150g), peeled and diced
• 2 cloves garlic, minced
• 30ml extra virgin olive oil
• 1 lemon, for juice
• 1 small bunch fresh dill, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Preheat your oven to 200°C. On a baking tray, toss the diced beetroot and carrots with 15ml of olive oil, salt, and pepper. Roast for 25–30 minutes, or until tender.
2. While the vegetables roast, rinse the lentils. Place them in a saucepan with 500ml of water, bring to a boil, then reduce heat and simmer for 20–25 minutes until tender. Drain any excess water.
3. In a small bowl, prepare the vinaigrette by whisking together the remaining 15ml of olive oil, the juice of one lemon, minced garlic, and chopped fresh dill.
4. In a large bowl, combine the warm cooked lentils and the roasted root vegetables. Pour over the vinaigrette and toss gently to combine.
5. Heat a non-stick frying pan over medium-high heat. Pat the mackerel fillets dry and season the skin with salt. Place them skin-side down in the hot pan 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 just cooked through. To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet.

Tips & Substitutions

• Swap the fish: If mackerel isn’t available, try salmon or trout for a similar rich flavor.
• Make it vegetarian: Omit the fish and top with grilled halloumi or roasted chickpeas for protein.
• Prep ahead: Roast the vegetables and cook the lentils in advance to make assembly quick and easy.

Nutrition

Approx. 1300 calories per serving.

• Fat: 33g
• Carbohydrates: 48g
• Fiber: 13g
• Protein: 52g

This dish delivers a perfect balance of flavor, color, and nutrition. Try it for your next wholesome meal and share your twist with friends — it’s a recipe worth revisiting!