Spiced Mackerel with Warm Lentil & Root Vegetable Salad
A hearty and nutritious flexitarian dish featuring pan-seared spiced mackerel served over a warm salad of Puy lentils, roasted carrots, and parsnips with a zesty lemon-herb dressing.
1200 calorias
$8 por porção
$35 min
2 porções
flexitarian, any cuisine
Ingredientes
- 2 mackerel fillets (approx. 200g total)
- 120g dry Puy lentils
- 200g carrots
- 150g parsnip
- 1 small red onion
- 2 cloves garlic
- 30ml olive oil
- 1 lemon
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground coriander
- 500ml vegetable stock
- 15g fresh parsley
- Salt and freshly ground black pepper
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C. Chop the carrots and parsnip into bite-sized chunks, toss with 15ml of olive oil, salt, and pepper, and roast on a baking tray for 20-25 minutes until tender.
- 2.While the vegetables are roasting, rinse the lentils. In a saucepan, add the lentils and vegetable stock. Bring to a boil, then reduce heat and simmer for 20-25 minutes until the lentils are tender. Drain any excess stock.
- 3.To make the dressing, finely chop the red onion, garlic, and parsley. Whisk them together in a small bowl with the remaining 15ml of olive oil, the juice of one lemon, and a pinch of salt and pepper.
- 4.Pat the mackerel fillets dry. In a small dish, mix the cumin, smoked paprika, and coriander. Rub this spice blend generously onto both sides of the fish fillets.
- 5.Heat a non-stick pan over medium-high heat. Cook the mackerel fillets skin-side down for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until cooked through.
- 6.In a large bowl, gently combine the warm cooked lentils, the roasted root vegetables, and the lemon-herb dressing. Divide the lentil salad between two plates and place a spiced mackerel fillet on top to serve.
Informações Nutricionais
57g
fat
107g
carbs
20g
fiber
73g
protein
Porque esta receita
This recipe is a powerhouse of nutrients, combining heart-healthy omega-3s from mackerel with high-fiber lentils and vitamin-rich root vegetables. It's a balanced meal supporting brain health, digestion, and providing sustained energy.
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