Smoky Pan-Seared Mackerel with Warm Lentil & Pepper Salad
A vibrant and nutritious Mediterranean-inspired dish featuring omega-3 rich mackerel fillets served over a hearty warm salad of protein-packed lentils and sweet roasted bell peppers, all tossed in a zesty lemon-dill dressing.
1600 kalorie
$5 na porcję
$35 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 mackerel fillets (approx. 300g total), skin-on
- 150g brown or green lentils, dry
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 small red onion
- 2 cloves garlic, minced
- 15g fresh dill, finely chopped
- 1 lemon, for juice
- 45ml extra virgin olive oil
- 1 tsp smoked paprika
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Chop the bell peppers and red onion into 2-3 cm pieces. Toss them on a baking tray with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes until tender and slightly charred.
- 2.While the vegetables roast, rinse the lentils. Place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess water.
- 3.Prepare the dressing. In a small bowl, whisk together the remaining 30ml of olive oil, the juice of one lemon, the minced garlic, and the chopped fresh dill. Season with salt and pepper.
- 4.In a large bowl, combine the warm drained lentils and the roasted vegetables. Pour over half of the lemon-dill dressing and toss gently to combine.
- 5.Pat the mackerel fillets dry with a paper towel. Season both sides with salt, pepper, and the smoked paprika.
- 6.Heat a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until cooked through.
- 7.To serve, spoon the warm lentil and pepper salad onto two plates. Place a crispy mackerel fillet on top of each. Drizzle with the remaining dressing and serve immediately.
Informacje odżywcze
88g
fat
118g
carbs
31g
fiber
94g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, providing a powerful dose of omega-3 fatty acids from mackerel for heart and brain health. The lentils offer high fiber and plant-based protein, promoting digestive health and sustained energy. It's a perfectly balanced meal.