Pan-Seared Mackerel with Warm Lentil & Roasted Pepper Salad
A sophisticated yet simple pescatarian dish featuring crispy-skinned mackerel atop a hearty and flavorful warm lentil salad. This recipe is packed with Mediterranean flavors and comes together in about 30 minutes, perfect for a healthy weeknight dinner.
*Afbeelding is ter illustratie en kan verschillen van het echte recept (AI gegenereerd).*
1354 calorieën
$6 per portie
$30 min
2 porties
pescatarian, any cuisine
Ingrediënten
- 2 mackerel fillets (approx. 150g each)
- 120g dry Puy or green lentils
- 100g jarred roasted red peppers, sliced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 45ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 teaspoon Dijon mustard
- Small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Beschikbaar voor NutriPro-leden.
Instructies
- 1.Rinse the lentils and cook them in a pot of water according to package instructions until tender but not mushy. Drain well.
- 2.While the lentils cook, prepare the vinaigrette by whisking together 30ml of olive oil, the lemon juice, Dijon mustard, and half of the minced garlic in a large bowl. Season with salt and pepper.
- 3.Add the warm, drained lentils to the bowl with the vinaigrette. Stir in the sliced roasted red peppers, chopped red onion, and fresh parsley. Toss everything to combine.
- 4.Pat the mackerel fillets completely 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 skillet over medium-high heat. Place the mackerel fillets skin-side down.
- 6.Sear the fillets for 3-4 minutes, pressing down gently with a spatula, until the skin is golden and very crispy. Flip and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 7.To serve, divide the warm lentil salad between two plates. Place a crispy mackerel fillet on top of the salad and serve immediately.
Voedingsinformatie
75g
fat
84g
carbs
18g
fiber
85g
protein
Waarom dit recept
This recipe is incredibly nutritious, providing high-quality protein and omega-3 fatty acids from mackerel, essential for brain and heart health. The lentils offer excellent plant-based protein and fiber, promoting satiety and stable blood sugar levels.