There’s something incredibly satisfying about a meal that feels both nourishing and elegant. This Pan-Seared Mackerel with Warm Puy Lentil & Roasted Vegetable Medley hits that perfect balance — simple enough for a weekday dinner, yet impressive enough for guests.

The crispy-skinned mackerel pairs beautifully with tender lentils and roasted vegetables, while the lemon-parsley dressing ties everything together with a bright, fresh lift. It’s a dish that celebrates wholesome ingredients and vibrant flavors.

If you’re looking for a diabetic-friendly recipe that’s rich in protein and omega-3s, this one will easily earn a spot in your regular rotation.

Ingredients

• 2 mackerel fillets (approx. 150g each)
• 100g dry Puy lentils
• 1 red bell pepper
• 1 small courgette
• 150g cherry tomatoes
• 2 cloves garlic
• 45ml extra virgin olive oil
• 1 lemon
• 1 small bunch fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Preheat your oven to 200°C. Chop the bell pepper and courgette into bite-sized pieces. On a baking tray, toss them with the cherry tomatoes, 15ml of olive oil, one minced garlic clove, salt, and pepper. Roast for 20-25 minutes until tender.
2. While the vegetables are roasting, rinse the lentils. Place them in a small saucepan with 300ml of water, bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
3. In a large bowl, combine the roasted vegetables and cooked lentils. Whisk together the remaining 30ml of olive oil, the juice and zest of the lemon, and the chopped parsley. Pour this dressing over the lentil-vegetable mix and toss to combine.
4. Pat the mackerel fillets dry and season with salt and pepper. Heat a non-stick skillet over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
5. Flip the mackerel and cook for another 1-2 minutes until cooked through.
6. To serve, divide the warm lentil and vegetable medley between two plates and top each with a pan-seared mackerel fillet. Serve immediately.

Tips & Substitutions

• Swap the fish: If mackerel isn’t available, try salmon or trout — both have a similar richness and cook beautifully in a pan.
• Make it vegetarian: Omit the fish and top your lentil medley with grilled halloumi or roasted chickpeas for a plant-based twist.
• Add more greens: Stir in a handful of baby spinach or kale to the warm lentil mix for extra fiber and color.

Nutrition (per recipe)

Calories: 1425 kcal

• Fat: 86g
• Carbohydrates: 80g
• Fiber: 38g
• Protein: 84g