Pan-Seared Mackerel with Warm Puy Lentil & Root Vegetable Salad
A vibrant and earthy dish featuring omega-3 rich mackerel fillets, pan-seared until crispy, served over a warm, hearty salad of Puy lentils, roasted carrots, and parsnips, all tossed in a zesty lemon-dill vinaigrette.
1690 kalorie
$7 na porcję
$40 min
2 porcje
pescatarian, any cuisine
Składniki
- 2 large mackerel fillets (approx. 300g total)
- 100g dry Puy lentils
- 2 medium carrots (approx. 200g), chopped
- 1 large parsnip (approx. 150g), chopped
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 500ml vegetable stock
- 45ml extra virgin olive oil
- 1 lemon (juice and zest)
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C (400°F). Toss the chopped carrots and parsnips with 15ml of olive oil, salt, and pepper on a baking tray. Roast for 25-30 minutes, until tender and lightly caramelized.
- 2.While the vegetables roast, rinse the lentils. In a medium saucepan, heat 15ml of olive oil and sauté half the minced garlic for 30 seconds. Add the lentils and vegetable stock, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid.
- 3.In a small bowl, prepare the vinaigrette by whisking together the remaining 15ml olive oil, the juice and zest of one lemon, the chopped dill, and a pinch of salt and pepper.
- 4.In a large bowl, combine the warm roasted vegetables, cooked lentils, and the finely sliced red onion. Pour over the vinaigrette and toss gently to combine.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat. Place the fillets skin-side down and sear for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until cooked through.
- 6.To serve, divide the warm lentil and vegetable salad between two plates and top each with a crispy pan-seared mackerel fillet.
Informacje odżywcze
95g
fat
98g
carbs
31g
fiber
82g
protein
Dlaczego ten przepis
This recipe is packed with omega-3 fatty acids from mackerel, vital for heart and brain health. Puy lentils offer high-quality plant-based protein and fiber for digestive wellness, creating a nutritionally balanced and deeply satisfying meal.