Pan-Seared Mackerel with Warm Lentil & Roasted Fennel Salad
A sophisticated and nutrient-dense pescatarian dish featuring crispy-skinned mackerel atop a warm, earthy salad of Puy lentils, sweet roasted fennel, and fresh cherry tomatoes. A perfect balance of flavors and textures for a healthy meal.
1250 kalorie
$7 na porcję
$35 min
2 porcje
pescatarian, any cuisine
Składniki
- 300g mackerel fillets (2 fillets)
- 150g dry Puy lentils
- 1 large fennel bulb
- 150g cherry tomatoes
- 1 small red onion
- 2 cloves garlic
- 500ml vegetable stock or water
- 30ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh parsley
- Salt to taste
- Freshly ground black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. Trim and slice the fennel bulb, toss with 15ml of olive oil, salt, and pepper on a baking tray. Roast for 20-25 minutes until tender and lightly caramelized.
- 2.While the fennel roasts, rinse the lentils. In a saucepan, combine the lentils and vegetable stock. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but firm. Drain any excess liquid.
- 3.Prepare the salad base by finely chopping the red onion, mincing the garlic, and halving the cherry tomatoes. Chop the parsley. Combine these in a large serving bowl.
- 4.Add the warm cooked lentils and roasted fennel to the bowl. Drizzle with the remaining 15ml of olive oil and the juice of half a lemon. Toss gently to combine and season with salt and pepper.
- 5.Pat the mackerel fillets dry and season both sides. Heat a non-stick pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until cooked through.
- 6.Divide the warm lentil salad between two plates. Place a mackerel fillet on top of each salad, garnish with extra parsley, and serve with a wedge of lemon.
Informacje odżywcze
60g
fat
88g
carbs
31g
fiber
82g
protein
Dlaczego ten przepis
This recipe is exceptionally healthy, providing high-quality omega-3 fatty acids from mackerel for brain and heart health. The combination of lentils and fennel offers abundant fiber and plant-based protein, promoting digestive health and sustained energy.