Pan-Seared Mackerel with Warm Lentil & Beetroot Salad

27 ott 2025

Pan-Seared Mackerel with Warm Lentil & Beetroot Salad

A vibrant, nutrient-dense meal featuring omega-3 rich mackerel atop a colorful and earthy warm salad of lentils and beetroot. Perfect for a quick, healthy, and satisfying weeknight dinner.

This pan-seared mackerel dish brings together the perfect balance of **flavor, texture, and nourishment**. The crispy skin of the fish contrasts beautifully with the warm, earthy lentils and vibrant beetroot, creating a dish that’s as visually appealing as it is delicious.

It’s a dinner that feels restaurant-worthy yet takes minimal effort, making it ideal for busy weeknights or whenever you crave something wholesome and satisfying. Each bite delivers a burst of freshness, complemented by a hint of citrus and herbs.

Let’s dive into how to make this colorful plate of goodness come together in under 30 minutes.

Ingredients

300g mackerel fillets (2 fillets)
250g pre-cooked Puy lentils, drained
200g pre-cooked beetroot, diced
100g fresh spinach or arugula
1/2 red onion, finely sliced
1 clove garlic, minced
30ml extra virgin olive oil
1 lemon
Handful of fresh dill or parsley, chopped
Salt and black pepper to taste

Instructions

Pat the mackerel fillets dry and season both sides with salt and pepper. In a small bowl, whisk together 15ml of olive oil, the juice and zest of half a lemon, and the minced garlic to create the dressing.
In a large bowl, gently combine the drained lentils, diced beetroot, sliced red onion, and fresh spinach. Pour the dressing over the top and toss to combine.
Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3–4 minutes until the skin is golden and crispy.
Flip the fillets and cook for another 2–3 minutes until the fish is opaque and flakes easily with a fork.
Divide the warm lentil salad between two plates. Place a mackerel fillet on top of each salad.
Garnish with fresh chopped dill or parsley and serve immediately with a wedge of the remaining lemon.

Tips & Substitutions

Swap the greens: Use baby kale or watercress instead of spinach for a peppery twist.
Try other fish: Salmon or trout can replace mackerel if preferred, offering similar richness.
Add texture: Sprinkle toasted walnuts or pumpkin seeds on top for added crunch and nutrients.