Mediterranean Baked Mackerel with Warm Lentil Salad
A deeply nutritious and flavorful dish featuring omega-3 rich mackerel, baked to perfection with aromatic herbs. It's served over a warm, hearty salad of protein-packed lentils and roasted Mediterranean vegetables, creating a complete and satisfying heart-healthy meal.
1160 kalorie
$5 na porcję
$35 min
2 porcje
heart-healthy, any cuisine
Składniki
- 2 mackerel fillets (approx. 150g each)
- 100g brown or green lentils, rinsed
- 1 red bell pepper, chopped
- 1 zucchini, chopped
- 200g cherry tomatoes, halved
- 1 red onion, thinly sliced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 15ml lemon juice
- 1 teaspoon dried oregano
- Salt and black pepper to taste
Dostępne dla członków NutriPro.
Instrukcje
- 1.Preheat your oven to 200°C. While it heats, cook the lentils in a pot of water according to package directions, typically simmering for 20-25 minutes until tender. Drain well.
- 2.On a baking sheet, toss the chopped bell pepper, zucchini, and red onion with half of the olive oil (15ml), salt, and pepper. Roast for 15 minutes.
- 3.While vegetables roast, pat the mackerel fillets dry. Rub them with the remaining olive oil, minced garlic, dried oregano, salt, and pepper.
- 4.Add the seasoned mackerel fillets to the baking sheet with the vegetables. Continue to roast for another 10-12 minutes, or until the fish is opaque and flakes easily with a fork.
- 5.In a large bowl, combine the warm cooked lentils, the roasted vegetables, and the fresh cherry tomato halves. Drizzle with lemon juice and toss gently to combine.
- 6.To serve, divide the warm lentil salad between two plates and place a baked mackerel fillet on top of each.
Informacje odżywcze
55g
fat
88g
carbs
30g
fiber
82g
protein
Dlaczego ten przepis
Rich in heart-healthy omega-3 fatty acids from mackerel and soluble fiber from lentils, this balanced meal helps lower cholesterol and blood pressure. Antioxidant-rich vegetables and monounsaturated fats from olive oil further support cardiovascular health.
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