Pan-Seared Mackerel with Warm Lentil & Fennel Salad

27 ott 2025

Pan-Seared Mackerel with Warm Lentil & Fennel Salad

A vibrant, heart-healthy, and diabetic-friendly meal featuring omega-3 rich mackerel atop a bed of earthy beluga lentils, sweet roasted fennel, and juicy cherry tomatoes.

This elegant yet simple recipe brings together the rich flavor of pan-seared mackerel with the warmth of lentils and the sweetness of roasted fennel. It’s a dish that’s as visually stunning as it is nourishing.

Perfect for a cozy dinner or a healthy meal prep option, this recipe celebrates whole ingredients and balanced nutrition. The combination of lean protein, fiber, and healthy fats makes it ideal for anyone looking to eat well without compromising on flavor.

Let’s dive into this wholesome, Mediterranean-inspired plate that’s sure to elevate your weeknight dinner routine.

Ingredients

2 mackerel fillets (approx. 120g each), skin-on
120g dried beluga lentils
1 large fennel bulb, thinly sliced
200g cherry tomatoes, halved
2 cloves garlic, minced
1 lemon, for juice and zest
2 tablespoons extra virgin olive oil
1 handful fresh parsley, chopped
Salt and freshly ground black pepper to taste

Instructions

Rinse the beluga lentils and place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20–25 minutes until tender but not mushy. Drain and set aside.
While the lentils cook, preheat your oven to 200°C (400°F). On a baking tray, toss the sliced fennel and cherry tomatoes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15–20 minutes until the fennel is tender and slightly caramelized.
Pat the mackerel fillets dry with a paper towel. Score the skin lightly, then season both sides with salt, pepper, and a little lemon zest.
Heat the remaining 1 tablespoon of olive oil in a non-stick pan over medium-high heat. Place the mackerel skin-side down and cook for 3–4 minutes until the skin is golden and crispy. Flip and cook for another 1–2 minutes until cooked through.
In a large bowl, gently combine the warm lentils, roasted fennel and tomatoes, minced garlic, and chopped parsley. Drizzle with the juice of half a lemon and toss to combine. Adjust seasoning as needed.
To serve, divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet and serve immediately with a lemon wedge on the side.

Tips & Substitutions

Swap the lentils: If you can’t find beluga lentils, use green or French lentils for a similar texture.
Make it vegetarian: Replace mackerel with grilled halloumi or roasted chickpeas for a plant-based twist.
Boost flavor: Add a drizzle of balsamic reduction or a sprinkle of toasted nuts for extra depth and crunch.

Nutrition

Calories: 1258 kcal per serving

Fat: 58g
Carbohydrates: 98g
Fiber: 21g
Protein: 86g

With its balance of textures and bright, clean flavors, this dish proves that healthy eating can be both indulgent and effortless. Try it tonight, and don’t forget to share your delicious creation with friends and family!