Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious pescatarian dish featuring crispy-skinned mackerel atop a hearty and earthy salad of Puy lentils and beetroot, dressed with lemon and dill.
1250 calorie
$8 per porzione
$30 min
2 porzioni
pescatarian, any cuisine
Ingredienti
- 300g mackerel fillets (2 fillets)
- 250g cooked Puy lentils
- 200g cooked beetroot, diced
- 1 small red onion
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- 10g fresh dill
- Salt to taste
- Black pepper to taste
Disponibile per i membri NutriPro.
Istruzioni
- 1.Prepare the warm salad by combining the cooked Puy lentils, diced beetroot, and finely sliced red onion in a medium bowl.
- 2.Create the dressing by whisking together 15ml of olive oil, the juice of half a lemon, one minced garlic clove, and half of the chopped dill. Season with salt and pepper.
- 3.Pour the dressing over the lentil mixture and toss gently to combine. Set aside to allow the flavours to meld.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides generously with salt and pepper.
- 5.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 crisp.
- 6.Flip the fillets and cook for another 1-2 minutes until cooked through. Squeeze the remaining lemon juice over the fish in the pan.
- 7.To serve, divide the warm lentil salad between two plates and place a mackerel fillet on top of each. Garnish with the remaining fresh dill.
Informazioni nutrizionali
73g
fat
77g
carbs
26g
fiber
85g
protein
Perché questa ricetta
This recipe is packed with nutritional benefits. Mackerel provides high-quality protein and heart-healthy omega-3 fatty acids, while lentils and beetroot offer abundant fiber, complex carbohydrates, vitamins, and minerals, supporting digestive health and sustained energy.