This colorful and wholesome recipe brings together flaky, spice-rubbed mackerel with a warm salad of lentils and beetroot. The balance of flavors and textures makes it a dish that’s both comforting and refreshing.

Perfect for lunch or a light dinner, it’s a great way to enjoy the goodness of omega-3s with the hearty satisfaction of lentils and the subtle sweetness of beetroot. Everything comes together in under 30 minutes — ideal for busy weeknights.

Let’s dive into how to create this simple yet elegant flexitarian recipe that’s as beautiful to look at as it is to eat.

Ingredients

• 2 mackerel fillets (approx. 250g total)
• 250g pre-cooked Puy lentils
• 200g cooked beetroot, diced
• 60g rocket (arugula)
• 1/2 red onion, finely sliced
• 1 clove garlic, minced
• 30ml extra virgin olive oil
• 30ml lemon juice
• 1 tsp Dijon mustard
• 1 tbsp fresh dill, chopped
• 1 tsp smoked paprika
• 1/2 tsp ground cumin
• Salt and black pepper to taste

Instructions

1. In a small bowl, prepare the dressing by whisking together 15ml (1 tbsp) of olive oil, the lemon juice, Dijon mustard, minced garlic, and fresh dill. Season with a pinch of salt and pepper.
2. In a large bowl, combine the warm puy lentils, diced beetroot, and finely sliced red onion. Pour over the dressing and toss gently to combine.
3. Pat the mackerel fillets dry. In a small dish, mix the smoked paprika, cumin, a pinch of salt, and pepper. Rub this spice mix evenly over the skin side of the fillets.
4. Heat the remaining 15ml (1 tbsp) of olive oil in a non-stick frying pan over a medium-high heat. Place the mackerel fillets skin-side down and cook for 3–4 minutes until the skin is crisp and golden.
5. Flip the fillets and cook for another 1–2 minutes until opaque and cooked through.
6. Gently fold the rocket through the lentil salad. Divide the salad between two plates and top each with a spiced mackerel fillet. Serve immediately.

Tips & Substitutions

• Make it vegetarian: Omit the mackerel and top the salad with grilled halloumi or roasted chickpeas for added protein.
• Swap the lentils: Try using brown or green lentils if Puy lentils aren’t available — they’ll hold their shape just as well.
• Prep ahead: The lentil and beetroot salad can be made a day in advance and served warm or at room temperature.

Nutrition

Calories: 1140 kcal per serving

• Fat: 66g
• Carbohydrates: 70g
• Fiber: 24g
• Protein: 70g