A hearty and nutritious meal featuring omega-3 rich mackerel fillets served over a warm, earthy salad of Puy lentils, carrots, and onions, lightly spiced for a flavorful kick. This budget-friendly dish is packed with flavor and texture.
Składniki
- 4 mackerel fillets (approx. 120g each)
- 250g Puy lentils, rinsed
- 1 large onion, finely chopped
- 2 large carrots, grated
- 2 cloves garlic, minced
- 1 tsp cumin powder
- 1/2 tsp turmeric powder
- 2 tbsp olive oil, divided
- Juice of 1/2 lemon
- 750ml vegetable broth or water
- Fresh parsley, chopped, for garnish
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Place the rinsed lentils in a saucepan with 750ml of vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but still holding their shape. Drain any excess liquid.
- 2.While the lentils are cooking, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chopped onion and grated carrots, and sauté for 5-7 minutes until softened.
- 3.Add the minced garlic, cumin, and turmeric to the pan with the vegetables. Cook for another minute until fragrant.
- 4.Combine the cooked lentils with the sautéed vegetables in the pan. Stir in the lemon juice, season with salt and pepper, and keep warm over low heat.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 6.Heat the remaining 1 tablespoon of olive oil in 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 crisp and golden.
- 7.Flip the fillets and cook for another 1-2 minutes until cooked through. To serve, divide the warm lentil salad among four plates, top each with a spiced mackerel fillet, and garnish with fresh parsley.
Informacje odżywcze
Dlaczego ten przepis
This recipe is incredibly nutritious, combining heart-healthy omega-3 fatty acids from mackerel with high-fiber lentils for digestive health. It's a balanced, protein-packed meal that supports sustained energy and is naturally rich in vitamins and minerals.
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