Pan-Seared Mackerel with Warm Lentil & Roasted Root Vegetable Salad
27 okt 2025
Pan-Seared Mackerel with Warm Lentil & Roasted Root Vegetable Salad
A sophisticated yet simple pescatarian dish featuring flaky, omega-3-rich mackerel served over a bed of earthy puy lentils and sweet roasted root vegetables. A lemon-dijon vinaigrette ties all the flavors together for a truly satisfying meal.
There’s something special about a dish that feels both comforting and elegant. This pan-seared mackerel with warm lentil and roasted root vegetable salad is just that — wholesome, colorful, and full of nourishing flavor.
Perfect for a cozy weeknight dinner or an impressive weekend lunch, this recipe balances the richness of mackerel with the earthy sweetness of roasted vegetables. The lemon-dijon vinaigrette adds a zesty lift that brings everything together beautifully.
Whether you’re a seafood lover or simply looking to add more omega-3s to your diet, this dish will quickly earn a place in your regular rotation.
Ingredients
- 2 mackerel fillets (approx. 120g each), skin-on
- 150g Puy lentils, rinsed
- 2 medium carrots, peeled and diced
- 1 large parsnip, peeled and diced
- 1 small red onion, finely sliced
- 50g fresh spinach
- 3 tablespoons extra virgin olive oil
- 1 tablespoon Dijon mustard
- Juice of 1 lemon
- 1 clove garlic, minced
- Handful of fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- Preheat your oven to 200°C. Toss the diced carrots and parsnips with 1 tablespoon of olive oil, salt, and pepper on a baking sheet. Roast for 25–30 minutes, or until tender and lightly caramelized.
- While the vegetables roast, cook the lentils. Place the rinsed lentils in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20–25 minutes until tender but still holding their shape. Drain any excess liquid.
- Prepare the vinaigrette by whisking together 2 tablespoons of extra virgin olive oil, the juice of 1 lemon, Dijon mustard, and minced garlic in a small bowl. Season with salt and pepper.
- In a large bowl, combine the cooked lentils, roasted vegetables, finely sliced red onion, and fresh spinach. Pour over the vinaigrette and toss gently to combine. The warmth will wilt the spinach slightly.
- Pat the mackerel fillets dry and season the skin with salt. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3–4 minutes until the skin is crisp and golden. Flip and cook for another 1–2 minutes until cooked through.
- To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet. Garnish with fresh chopped parsley.
Tips & Substitutions
- Swap the fish: If mackerel isn’t available, try salmon or trout — both pair beautifully with lentils.
- Add more greens: Kale or arugula can stand in for spinach for a slightly different texture and flavor.
- Make it ahead: The lentil salad can be prepped in advance and served at room temperature for a quick meal.
Nutrition
Calories: 1280 kcal (per recipe)
- Fat: 76g
- Carbohydrates: 80g
- Fiber: 14g
- Protein: 72g
Related Recipe
See the original recipe: "Pan-Seared Mackerel with Warm Lentil & Roasted Root Vegetable Salad"Light, nourishing, and effortlessly elegant — this dish proves that healthy meals can be deeply satisfying. Try it this week and share your creation with friends; they’ll be asking for the recipe!
