A quick, heart-healthy meal featuring omega-3 rich mackerel atop a warm, earthy salad of lentils, spinach, and cherry tomatoes, tied together with a zesty lemon dressing.
*L’image est à titre d’illustration et peut différer de la recette réelle (générée par IA).*
Ingrédients
- 2 mackerel fillets (approx. 250g total)
- 250g cooked Puy lentils
- 100g fresh spinach
- 150g cherry tomatoes, halved
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon
- 1 handful fresh parsley, chopped
- Salt and black pepper to taste
Disponible pour les membres NutriPro.
Instructions
- 1.In a large bowl, combine the cooked lentils, halved cherry tomatoes, finely sliced red onion, and chopped parsley.
- 2.Heat 15ml of olive oil in a pan over medium heat. Add the minced garlic and cook for 30 seconds until fragrant, then add the fresh spinach and cook for 1-2 minutes until just wilted.
- 3.Add the wilted spinach and garlic to the lentil mixture. Squeeze in the juice of half a lemon, season with salt and pepper, and toss to combine.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining 15ml of olive oil in the same 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 cooked through.
- 7.Divide the warm lentil salad between two plates and top each with a crispy mackerel fillet. Garnish with a little lemon zest to serve.
Informations nutritionnelles
Pourquoi cette recette
This recipe is packed with anti-inflammatory omega-3 fatty acids from mackerel and high in fiber and plant-based protein from lentils, promoting heart health and stable energy. Spinach adds essential vitamins for a truly balanced, nutritious dish.
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