Pan-Seared Mackerel with Warm Fennel & Lentil Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a bed of earthy Puy lentils, crisp fennel, and bright cherry tomatoes, all tied together with a zesty lemon-dill dressing.
1450 calories
$8 par portion
$35 min
2 portions
heart-healthy, any cuisine
Ingrédients
- 2 mackerel fillets (approx. 150g each)
- 150g dry Puy lentils
- 1 medium fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 100g fresh spinach
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, juiced
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.Rinse the lentils and place them in a small saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess water and set aside.
- 2.While the lentils cook, heat 15ml of olive oil in a large skillet over medium heat. Add the chopped red onion and sliced fennel, cooking for 5-7 minutes until they begin to soften.
- 3.Add the minced garlic and cook for another minute until fragrant. Stir in the halved cherry tomatoes and cook for 3-4 minutes until they just start to break down. Finally, add the spinach and cook until just wilted.
- 4.Remove the skillet from the heat. Add the cooked lentils, chopped dill, and lemon juice to the vegetable mixture. Season with salt and pepper, stir to combine, and keep warm.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat.
- 6.Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp. Flip and cook for another 1-2 minutes until cooked through.
- 7.To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet.
Informations nutritionnelles
75g
fat
132g
carbs
28g
fiber
105g
protein
Pourquoi cette recette
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to reduce inflammation and support cardiovascular function. The high fiber content from lentils and vegetables helps lower cholesterol and regulate blood pressure.
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