Spiced Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious dish featuring omega-3 rich mackerel on a bed of earthy puy lentils, sweet beetroot, and peppery rocket. A perfect, balanced, and quick meal for any day of the week.
1140 calorie
$8 per porzione
$25 min
2 porzioni
flexitarian, any cuisine
Ingredienti
- 2 mackerel fillets (approx. 250g total)
- 250g pre-cooked Puy lentils
- 200g cooked beetroot, diced
- 60g rocket (arugula)
- 1/2 red onion, finely sliced
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 30ml lemon juice
- 1 tsp Dijon mustard
- 1 tbsp fresh dill, chopped
- 1 tsp smoked paprika
- 1/2 tsp ground cumin
- Salt and black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.In a small bowl, prepare the dressing by whisking together 15ml (1 tbsp) of olive oil, the lemon juice, Dijon mustard, minced garlic, and fresh dill. Season with a pinch of salt and pepper.
- 2.In a large bowl, combine the warm puy lentils, diced beetroot, and finely sliced red onion. Pour over the dressing and toss gently to combine.
- 3.Pat the mackerel fillets dry. In a small dish, mix the smoked paprika, cumin, a pinch of salt, and pepper. Rub this spice mix evenly over the skin side of the fillets.
- 4.Heat the remaining 15ml (1 tbsp) of olive oil in a non-stick frying pan over a medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 5.Flip the fillets and cook for another 1-2 minutes until opaque and cooked through.
- 6.Gently fold the rocket through the lentil salad. Divide the salad between two plates and top each with a spiced mackerel fillet. Serve immediately.
Informazioni nutrizionali
66g
fat
70g
carbs
24g
fiber
70g
protein
Perché questa ricetta
This recipe is exceptionally healthy, providing high-quality protein and omega-3 fatty acids from mackerel for brain and heart health. The lentils offer excellent plant-based protein and fiber, promoting digestive health and sustained energy.
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