Spiced Mackerel with Warm Lentil & Roasted Vegetable Salad
A vibrant and nutritious Mediterranean dish featuring pan-seared spiced mackerel over a warm salad of Puy lentils, roasted bell peppers, and zucchini. An excellent, balanced meal for blood sugar management.
1255 kalorija
$7 po porciji
$35 min
2 porcija
diabetic-friendly, any cuisine
Sastojci
- 2 mackerel fillets (approx. 120g each)
- 100g dry Puy lentils
- 1 red bell pepper
- 1 small zucchini
- 1/2 red onion
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 1 tsp ground cumin
- 1/2 tsp ground coriander
- 1/2 tsp turmeric
- Small bunch fresh parsley
- Salt and black pepper to taste
Dostupno za NutriPro članove.
Upute za pripremu
- 1.Preheat your oven to 200°C. Chop the bell pepper and zucchini into bite-sized pieces. Finely chop the garlic and slice the red onion.
- 2.On a baking tray, toss the bell pepper and zucchini with half of the olive oil, salt, and pepper. Roast for 15-20 minutes until tender and slightly caramelized.
- 3.While vegetables roast, rinse the lentils and cook them in a pot with ample water for 20-25 minutes until tender but not mushy. Drain thoroughly.
- 4.In a small bowl, mix the cumin, coriander, and turmeric. Pat the mackerel fillets dry with a paper towel and rub the spice mixture evenly over the skin.
- 5.Heat the remaining olive oil in a frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 6.Flip the fillets and cook for another 1-2 minutes until cooked through. Remove from the pan and set aside.
- 7.In a large bowl, combine the warm drained lentils, roasted vegetables, sliced red onion, and chopped fresh parsley. Dress with the juice of half the lemon, season with salt and pepper, and toss gently.
- 8.Divide the warm lentil salad between two plates. Top each with a spiced mackerel fillet and serve immediately with a wedge of the remaining lemon.
Nutritivne informacije
68g
fat
71g
carbs
25g
fiber
77g
protein
Zašto baš ovaj recept
This recipe is ideal for diabetes management, combining low-glycemic index lentils rich in fiber with omega-3-packed mackerel to regulate blood sugar and support heart health. It is a nutritious, high-protein, and fiber-rich meal.