A deeply nourishing and budget-friendly meal, this dish features pan-seared mackerel fillets seasoned with smoked paprika, served atop a warm, earthy salad of green lentils, carrots, and red onion. A simple lemon dressing ties all the flavors together.
*Zdjęcie ma charakter poglądowy i może różnić się od rzeczywistego przepisu (generowane przez AI).*
Składniki
- 2 mackerel fillets (approx. 250g total)
- 150g dried green lentils
- 2 medium carrots, grated
- 1 red onion, finely chopped
- 2 cloves garlic, minced
- 30ml olive oil
- 1 lemon, juiced
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cumin
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Rinse the lentils and place them in a saucepan. Cover with ample water, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain well and set aside.
- 2.While the lentils cook, heat 15ml of olive oil in a skillet over medium heat. Add the chopped red onion and grated carrots and cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 3.In a large bowl, combine the warm, drained lentils with the sautéed onion and carrot mixture. Drizzle with the remaining 15ml of olive oil and the juice of half a lemon. Season with salt and pepper, and stir gently to combine.
- 4.Pat the mackerel fillets dry. In a small bowl, mix the smoked paprika, cumin, salt, and pepper. Rub the spice mix evenly over the skin side of the fillets.
- 5.Heat a clean non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until cooked through.
- 6.To serve, divide the warm lentil salad between two plates. Top each with a spiced mackerel fillet and finish with a squeeze of the remaining lemon juice.
Informacje odżywcze
Dlaczego ten przepis
This nutritious recipe is rich in omega-3s from mackerel for heart and brain health, and packed with fiber and plant-based protein from lentils, promoting digestive health and sustained energy. It's a perfectly balanced, low-cost meal.
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