Mediterranean Baked Mackerel with Warm Lentil & Spinach Salad
A deeply satisfying and heart-healthy dish, this recipe features omega-3 rich mackerel baked with herbs, served over a warm, fiber-packed salad of green lentils, spinach, and cherry tomatoes.
*Zdjęcie ma charakter poglądowy i może różnić się od rzeczywistego przepisu (generowane przez AI).*
1490 kalorie
$9 na porcję
$35 min
2 porcje
heart-healthy, any cuisine
Składniki
- 2 fresh mackerel fillets (approx. 150g each)
- 150g green or brown lentils, rinsed
- 1 large red onion, thinly sliced
- 2 cloves garlic, minced
- 150g cherry tomatoes, halved
- 200g fresh spinach
- 45ml extra virgin olive oil, divided
- 1 lemon, juiced and zested
- 1 tablespoon fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (180°C fan). Place the mackerel fillets skin-side down on a baking tray lined with parchment paper. Drizzle with 15ml of olive oil, sprinkle with lemon zest, salt, and pepper. Bake for 12-15 minutes, or until cooked through and flaky.
- 2.While the mackerel bakes, cook the lentils. Place the rinsed lentils 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 and set aside.
- 3.In a large pan or skillet, heat the remaining 30ml of olive oil over medium heat. Add the sliced red onion and cook for 5-7 minutes until softened and translucent. Add the minced garlic and cook for another minute until fragrant.
- 4.Add the fresh spinach to the pan in handfuls, stirring until it wilts completely. This should take about 2-3 minutes.
- 5.Add the cooked lentils and halved cherry tomatoes to the pan with the spinach and onion. Stir gently to combine and heat through for 2 minutes. Season with salt and pepper.
- 6.Remove the lentil mixture from the heat. Stir in the lemon juice and chopped fresh parsley. Divide the warm lentil salad between two plates and top each with a baked mackerel fillet to serve.
Informacje odżywcze
76g
fat
105g
carbs
32g
fiber
98g
protein
Dlaczego ten przepis
This recipe is superb for heart health. Mackerel provides potent omega-3 fatty acids to reduce inflammation, while lentils offer soluble fiber to help lower cholesterol. It's a balanced, nutritious meal rich in minerals and heart-protective antioxidants.