A vibrant and nutritious dish featuring flaky, omega-3-rich smoked mackerel on a bed of earthy Puy lentils, sweet roasted beetroot, and wilted spinach. A simple lemon-dill dressing ties it all together for a quick, high-protein meal.
Ingrediënten
- 2 smoked mackerel fillets (approx. 250g total)
- 150g dried Puy lentils
- 250g cooked beetroot, diced
- 100g baby spinach
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, juice and zest
- 15g fresh dill, chopped
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Rinse the Puy lentils, place them in a small saucepan with 450ml of water, bring to a boil, then reduce heat. Cover and simmer for 20-25 minutes until tender but firm. Drain any excess water.
- 2.While the lentils cook, whisk together the olive oil, lemon juice, lemon zest, minced garlic, and half of the chopped dill in a small bowl. Season with salt and pepper to create the dressing.
- 3.In a large bowl, combine the warm cooked lentils, diced beetroot, and finely chopped red onion. Pour over half of the dressing and toss gently to combine.
- 4.Heat a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 2-3 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until warmed through.
- 5.Just before serving, fold the baby spinach into the warm lentil salad; the residual heat from the lentils will wilt it slightly.
- 6.Divide the warm lentil salad between two plates. Top with a smoked mackerel fillet, drizzle with the remaining dressing, and garnish with the rest of the fresh dill before serving.
Voedingsinformatie
Waarom dit recept
This recipe is exceptionally nutritious, providing a high dose of protein and heart-healthy omega-3s from mackerel. The lentils and beetroot offer sustained energy, abundant fiber for digestive health, and a wealth of essential vitamins and minerals.
Veelgestelde vragen
⭐ Beoordelingen & recensies
Vergelijkbare recepten
High-Protein Mediterranean Lamb and Lentil Skillet
A hearty and nutritious one-pan meal featuring savory ground lamb, protein-packed lentils, and fresh vegetables, all simmered in a fragrant Mediterranean-inspired broth. Perfect for a quick and satisfying weeknight dinner.
Hearty Lamb and Red Lentil Stew
A deeply nourishing and flavorful one-pot meal featuring tender lamb and protein-rich red lentils, simmered in a savory broth with aromatic vegetables and Mediterranean spices. Perfect for a satisfying and healthy dinner.
Lemon Herb Chicken with Roasted Broccoli
A vibrant and simple high-protein meal featuring tender pan-seared chicken breast infused with zesty lemon and herbs, served alongside perfectly roasted and nutritious broccoli florets.
Baked Paprika Chicken with Fresh Tomato-Corn Rice
A vibrant and protein-rich dish featuring tender baked chicken wings served over a bed of fluffy rice mixed with a zesty tomato and corn salsa. A perfectly balanced and delicious meal that's easy to prepare.
Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring protein-rich mackerel fillets atop a bed of earthy puy lentils, sweet beetroot, and carrots. A perfect balance of flavors and textures for a satisfying, healthy meal.