Ingredienti

• 2 mackerel fillets (approx. 150g each)
• 250g pre-cooked Puy lentils
• 1 small fennel bulb (approx. 200g)
• 150g cherry tomatoes
• 2 cloves garlic
• 30ml extra virgin olive oil
• 1 lemon
• 1 small handful fresh parsley
• Sea salt
• Black pepper

Istruzioni

1. 1.Prepare the vegetables. Thinly slice the fennel bulb, halve the cherry tomatoes, and finely mince the garlic. Roughly chop the parsley.
2. 2.In a large pan over medium heat, add 15ml (1 tbsp) of olive oil. Add the sliced fennel and cook for 5-7 minutes until softened and slightly caramelized.
3. 3.Add the minced garlic and cook for another minute until fragrant. Stir in the halved cherry tomatoes and cook for 3-4 minutes until they begin to soften and release their juices.
4. 4.Add the pre-cooked Puy lentils to the pan. Stir everything together and cook until the lentils are warmed through. Remove from heat and stir in the juice of half the lemon and most of the chopped parsley. Season with a pinch of salt and pepper.
5. 5.Prepare the mackerel. Pat the fillets completely dry with a paper towel and lightly score the skin with a sharp knife. Season both sides with salt and pepper.
6. 6.Heat the remaining 15ml (1 tbsp) of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and press gently for 10 seconds. Cook for 3-4 minutes until the skin is golden and crisp.
7. 7.Flip the fillets and cook for 1-2 minutes on the other side until cooked through. The flesh should be opaque and flake easily.
8. 8.To serve, divide the warm lentil and fennel salad between two plates. Top each with a crispy mackerel fillet. Garnish with the remaining parsley, a final squeeze of lemon juice, and a grating of lemon zest.

Informazioni nutrizionali

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