Mediterranean Mackerel & Lentil Power Salad
A vibrant, nutrient-dense salad featuring omega-3 rich mackerel, high-fiber lentils, and fresh vegetables. Dressed in a zesty lemon-dill vinaigrette, it's a perfect diabetic-friendly meal that's both satisfying and delicious.
1040 calorias
$4 por porção
$20 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 150g cooked mackerel fillets, flaked
- 100g dry brown or green lentils
- 150g cherry tomatoes, halved
- 1/2 cucumber, diced
- 1/2 red bell pepper, diced
- 1/4 red onion, finely sliced
- 1 tablespoon fresh dill, chopped
- 30ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 clove garlic, minced
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the lentils, then cook them in a pot of water according to package directions, typically simmering for 15-20 minutes until tender. Drain well and set aside to cool slightly.
- 2.While the lentils cook, prepare the vegetables. Halve the cherry tomatoes, dice the cucumber and bell pepper, and finely slice the red onion.
- 3.In a small bowl, whisk together the extra virgin olive oil, lemon juice, minced garlic, and chopped dill to create the vinaigrette. Season with salt and pepper.
- 4.In a large serving bowl, combine the cooked lentils, prepared vegetables, and the flaked mackerel.
- 5.Pour the lemon-dill vinaigrette over the salad and gently toss everything together until well-coated. Serve immediately for a balanced and nutritious meal.
Informações Nutricionais
57g
fat
68g
carbs
12g
fiber
60g
protein
Porque esta receita
This recipe is excellent for blood sugar management due to its high fiber from lentils and vegetables, which slows glucose absorption. Mackerel provides heart-healthy omega-3s and protein, promoting satiety without spiking insulin levels.