A vibrant and nutritious dish featuring flaky, omega-3-rich smoked mackerel on a bed of earthy Puy lentils, sweet roasted beetroot, and wilted spinach. A simple lemon-dill dressing ties it all together for a quick, high-protein meal.
Sastojci
- 2 smoked mackerel fillets (approx. 250g total)
- 150g dried Puy lentils
- 250g cooked beetroot, diced
- 100g baby spinach
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, juice and zest
- 15g fresh dill, chopped
- Salt and freshly ground black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Rinse the Puy lentils, place them in a small saucepan with 450ml of water, bring to a boil, then reduce heat. Cover and simmer for 20-25 minutes until tender but firm. Drain any excess water.
- 2.While the lentils cook, whisk together the olive oil, lemon juice, lemon zest, minced garlic, and half of the chopped dill in a small bowl. Season with salt and pepper to create the dressing.
- 3.In a large bowl, combine the warm cooked lentils, diced beetroot, and finely chopped red onion. Pour over half of the dressing and toss gently to combine.
- 4.Heat a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 2-3 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until warmed through.
- 5.Just before serving, fold the baby spinach into the warm lentil salad; the residual heat from the lentils will wilt it slightly.
- 6.Divide the warm lentil salad between two plates. Top with a smoked mackerel fillet, drizzle with the remaining dressing, and garnish with the rest of the fresh dill before serving.
Nutritivne informacije
Zašto baš ovaj recept
This recipe is exceptionally nutritious, providing a high dose of protein and heart-healthy omega-3s from mackerel. The lentils and beetroot offer sustained energy, abundant fiber for digestive health, and a wealth of essential vitamins and minerals.
Često postavljena pitanja
⭐ Recenzije i ocjene
Slični recepti
High-Protein Mediterranean Lamb and Lentil Skillet
A hearty and nutritious one-pan meal featuring savory ground lamb, protein-packed lentils, and fresh vegetables, all simmered in a fragrant Mediterranean-inspired broth. Perfect for a quick and satisfying weeknight dinner.
Hearty Lamb and Red Lentil Stew
A deeply nourishing and flavorful one-pot meal featuring tender lamb and protein-rich red lentils, simmered in a savory broth with aromatic vegetables and Mediterranean spices. Perfect for a satisfying and healthy dinner.
Lemon Herb Chicken with Roasted Broccoli
A vibrant and simple high-protein meal featuring tender pan-seared chicken breast infused with zesty lemon and herbs, served alongside perfectly roasted and nutritious broccoli florets.
Baked Paprika Chicken with Fresh Tomato-Corn Rice
A vibrant and protein-rich dish featuring tender baked chicken wings served over a bed of fluffy rice mixed with a zesty tomato and corn salsa. A perfectly balanced and delicious meal that's easy to prepare.
Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring protein-rich mackerel fillets atop a bed of earthy puy lentils, sweet beetroot, and carrots. A perfect balance of flavors and textures for a satisfying, healthy meal.