Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and heart-healthy dish featuring omega-3 rich mackerel fillets served over a warm, earthy salad of lentils and beetroot, finished with a zesty lemon-dill dressing. Perfect for a quick and nutritious weeknight meal.
1066 kalorie
$4 na porcję
$25 min
2 porcje
quick-easy, any cuisine
Składniki
- 2 mackerel fillets (approx. 120g each)
- 250g pre-cooked puy or green lentils, drained and rinsed
- 200g pre-cooked beetroot, diced
- 1/2 red onion, finely sliced
- 1 tablespoon extra virgin olive oil
- 1 lemon, for juice and zest
- 1 clove garlic, minced
- 1 small bunch fresh dill, chopped
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.In a medium bowl, combine the drained lentils, diced beetroot, and finely sliced red onion.
- 2.To make the dressing, whisk together the olive oil, lemon juice and zest, minced garlic, and half of the chopped dill in a small bowl. Season with salt and pepper.
- 3.Pour the dressing over the lentil and beetroot mixture and toss gently to combine. Set aside to allow the flavours to infuse.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat.
- 5.Place the 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.Divide the warm lentil salad between two plates. Top each with a seared mackerel fillet, sprinkle with the remaining fresh dill, and serve immediately.
Informacje odżywcze
57g
fat
60g
carbs
22g
fiber
81g
protein
Dlaczego ten przepis
This recipe is exceptionally nutritious, providing a powerful dose of heart-healthy omega-3 fatty acids from the mackerel. The lentil and beetroot salad is rich in plant-based protein, dietary fiber, and essential minerals like iron and folate.
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