Ingredients

• 2 fresh mackerel fillets (approx. 150g each)
• 150g green or brown lentils, rinsed
• 1 large red onion, thinly sliced
• 2 cloves garlic, minced
• 150g cherry tomatoes, halved
• 200g fresh spinach
• 45ml extra virgin olive oil, divided
• 1 lemon, juiced and zested
• 1 tablespoon fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. Preheat your oven to 200°C (180°C fan). Place the mackerel fillets skin-side down on a baking tray lined with parchment paper. Drizzle with 15ml of olive oil, sprinkle with lemon zest, salt, and pepper. Bake for 12-15 minutes, or until cooked through and flaky.
2. While the mackerel bakes, cook the lentils. Place the rinsed lentils in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess water and set aside.
3. In a large pan or skillet, heat the remaining 30ml of olive oil over medium heat. Add the sliced red onion and cook for 5-7 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
4. Add the fresh spinach to the pan in handfuls, stirring until it wilts completely. This should take about 2-3 minutes.
5. Add the cooked lentils and halved cherry tomatoes to the pan with the spinach and onion. Stir gently to combine and heat through for 2 minutes. Season with salt and pepper.
6. Remove the lentil mixture from the heat. Stir in the lemon juice and chopped fresh parsley. Divide the warm lentil salad between two plates and top each with a baked mackerel fillet to serve.

Tips & Substitutions

• Fish alternatives: Substitute mackerel with salmon or sardines for a similar omega-3 boost.
• Vegan option: Skip the fish and top the lentil salad with roasted chickpeas or grilled tofu.
• Make-ahead tip: Cook the lentils and prep the vegetables a day in advance for quicker assembly.

Nutrition

Approximate total per serving:

• Calories: 1490
• Fat: 76g
• Carbohydrates: 105g
• Fiber: 32g
• Protein: 98g