A vibrant and budget-friendly Mediterranean dish featuring omega-3 rich mackerel baked to perfection, served over a bed of hearty, herbed lentils and roasted cherry tomatoes. A simple, elegant, and nutritionally complete meal.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 300g mackerel fillets (about 2 fillets)
- 150g brown or green lentils, rinsed
- 1 large zucchini, chopped
- 200g cherry tomatoes
- 1 red onion, sliced
- 3 cloves garlic, minced
- 1 lemon, half juiced, half sliced
- 3 tablespoons olive oil
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C (400°F). In a saucepan, combine the rinsed lentils with 500ml of water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender. Drain any excess water.
- 2.While the lentils cook, place the chopped zucchini, cherry tomatoes, and sliced red onion on a baking tray. Drizzle with 2 tablespoons of olive oil, half the minced garlic, salt, and pepper. Toss to coat and roast for 15 minutes.
- 3.Pat the mackerel fillets dry. Rub them with the remaining olive oil, minced garlic, salt, and pepper.
- 4.After 15 minutes, add the mackerel fillets and lemon slices to the baking tray with the vegetables. Return to the oven and bake for another 10-12 minutes, or until the fish is opaque and flakes easily.
- 5.In a bowl, combine the cooked lentils with the chopped fresh parsley and fresh lemon juice. Season with a pinch of salt and pepper.
- 6.To serve, spoon the herbed lentils onto two plates. Top with the roasted vegetables and a baked mackerel fillet.
Informações Nutricionais
Porque esta receita
This recipe is packed with heart-healthy omega-3 fatty acids from mackerel and high in plant-based protein and fiber from lentils, promoting satiety and digestive health. Roasted vegetables provide essential vitamins and antioxidants for a complete, nutritious meal.
⭐ Avaliações e Comentários
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