Craving something both hearty and refreshing? This pan-seared mackerel paired with a warm lentil and fennel salad delivers the perfect balance of flavor and nourishment. It’s a dish that feels gourmet but comes together with simple, wholesome ingredients.

The rich, savory mackerel contrasts beautifully with the citrusy brightness of orange and the subtle crunch of fennel. Whether you’re aiming for a healthy weeknight dinner or an elegant lunch, this recipe promises satisfaction in every bite.

Plus, with its high content of omega-3s, fiber, and plant-based protein, you can indulge knowing your body will thank you later.

Ingredients

• 2 mackerel fillets (approx. 120g each), skin on
• 100g dried brown or Puy lentils, rinsed
• 1 medium fennel bulb
• 1 large orange
• 1 small red onion
• 2 cloves garlic
• 15ml olive oil
• 500ml vegetable broth or water
• Juice of 1/2 lemon
• Small bunch of fresh parsley, chopped
• Salt and freshly ground black pepper to taste

Instructions

1. In a saucepan, combine the rinsed lentils with 500ml of vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess liquid and set aside.
2. While the lentils cook, prepare the salad ingredients. Thinly slice the red onion and fennel bulb (reserving some fronds for garnish). Mince the garlic. Zest the orange, then peel and segment it over a bowl to catch any juice.
3. Heat the olive oil in a large pan over medium heat. Add the sliced onion and fennel and cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
4. Add the cooked lentils to the pan with the fennel and onion. Stir in the orange segments, orange zest, lemon juice, and chopped parsley. Season with salt and pepper. Keep warm on low heat.
5. Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until just cooked through.
6. To serve, divide the warm lentil salad between two plates. Top each with a crispy mackerel fillet and garnish with reserved fennel fronds.

Tips & Substitutions

• Swap the fish: Try salmon or trout if mackerel isn’t available — both offer similar richness.
• Make it vegetarian: Replace the mackerel with grilled halloumi or roasted chickpeas for a protein boost.
• Add texture: Sprinkle toasted almonds or pumpkin seeds over the salad for extra crunch.

Nutrition

Calories: 1373 kcal

• Fat: 77g
• Carbohydrates: 97g
• Fiber: 21g
• Protein: 73g