Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a bed of earthy Puy lentils, sweet roasted root vegetables, and a creamy lemon-tahini dressing.
1340 kalorija
$8 po porciji
$35 min
2 porcija
flexitarian, any cuisine
Sastojci
- 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
Dostupno za NutriPro članove.
Upute za pripremu
- 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 you have a smooth, pourable dressing. 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.
Nutritivne informacije
63g
fat
98g
carbs
32g
fiber
92g
protein
Zašto baš ovaj recept
This balanced flexitarian meal is rich in omega-3 fatty acids from mackerel, supporting brain and heart health. Puy lentils provide excellent plant-based protein and high fiber for digestive wellness, creating a deeply satisfying and nutritious dish.
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⭐ Recenzije i ocjene
Slični recepti
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