A sophisticated yet simple high-protein dish featuring flaky, pan-seared mackerel served over a bed of earthy Puy lentils and crisp fennel, all tied together with a zesty lemon-dill vinaigrette.
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Sastojci
- 2 Mackerel Fillets (approx. 150g each)
- 150g dry Puy lentils
- 1 small fennel bulb
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 100g cherry tomatoes, halved
- 100g fresh spinach
- 2 tablespoons olive oil
- 1 lemon
- 2 tablespoons fresh dill, chopped
- 1 teaspoon Dijon mustard
- 450ml vegetable broth or water
- Salt and black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Rinse the lentils. In a saucepan over medium heat, sauté the shallot and garlic in 1 tablespoon of olive oil for 2 minutes until fragrant.
- 2.Add the rinsed lentils and vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess liquid.
- 3.While the lentils cook, thinly slice the fennel. In a small bowl, whisk together the juice of half the lemon, the remaining olive oil, Dijon mustard, and chopped dill to make the vinaigrette. Season with salt and pepper.
- 4.Once the lentils are cooked, remove from heat. Stir in the sliced fennel, cherry tomatoes, and fresh spinach; the residual heat will wilt the spinach. Toss with half of the vinaigrette.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp.
- 6.Flip the mackerel and cook for another 1-2 minutes until opaque and cooked through.
- 7.Divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet, drizzle with the remaining vinaigrette, and serve immediately.
Nutritivne informacije
Zašto baš ovaj recept
This recipe is exceptionally high in protein from both the mackerel and lentils, supporting muscle maintenance. The fish provides vital omega-3 fatty acids for heart and brain health, while the lentils offer high fiber for digestive wellness and sustained energy.
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