A vibrant, protein-packed Mediterranean dish featuring omega-3 rich mackerel on a bed of hearty lentils and sweet roasted bell peppers, perfect for a nutritious and satisfying meal.
Ingrediënten
- 300g mackerel fillets, skin on
- 150g brown or green lentils, rinsed
- 1 red bell pepper
- 1 yellow bell pepper
- 1 small red onion, finely diced
- 2 cloves garlic, minced
- 400ml vegetable broth or water
- 45ml extra virgin olive oil, divided
- 1 lemon, for juice and zest
- 20g fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Preheat oven to 200°C. Halve the bell peppers, remove seeds, and place cut-side down on a baking sheet. Roast for 20-25 minutes until the skin is blistered and charred.
- 2.While peppers roast, combine the rinsed lentils and vegetable broth in a saucepan. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess liquid.
- 3.Once the peppers are cool enough to handle, peel off the skin and chop the flesh into small pieces.
- 4.In a large bowl, combine the cooked lentils, roasted peppers, diced red onion, minced garlic, chopped parsley, lemon zest, 30ml of olive oil, and the juice of half a lemon. Season with salt and pepper and toss well.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 6.Heat the remaining 15ml 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 crisp and golden.
- 7.Flip the fillets and cook for another 2-3 minutes until just cooked through.
- 8.To serve, divide the warm lentil salad between two plates and top each with a crispy mackerel fillet. Squeeze over any remaining lemon juice if desired.
Voedingsinformatie
Waarom dit recept
This recipe is exceptionally healthy, combining high-quality protein from mackerel and plant-based protein from lentils. It is also rich in omega-3 fatty acids for brain health and high in fiber for digestive wellness and sustained energy.
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