A highly nutritious and budget-friendly meal featuring omega-3 rich mackerel, earthy puy lentils, and sweet roasted root vegetables. A perfect, balanced weeknight dinner that is both flavorful and simple to prepare.
Ingredientes
- 2 mackerel fillets (approx. 120g each)
- 150g dry Puy lentils, rinsed
- 2 medium carrots, peeled and chopped
- 1 large parsnip, peeled and chopped
- 1 red onion, cut into wedges
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- Juice of 1/2 lemon
- Salt and black pepper to taste
- A handful of fresh parsley, chopped
Disponível para membros NutriPro.
Instruções
- 1.Preheat your oven to 200°C (400°F). On a baking tray, combine the chopped carrots, parsnip, and red onion wedges. Drizzle with olive oil, sprinkle with cumin, coriander, salt, and pepper. Toss well to coat.
- 2.Roast the vegetables for 20 minutes, or until they start to become tender and caramelize at the edges.
- 3.While the vegetables are roasting, place the rinsed Puy lentils in a small saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
- 4.After 20 minutes of roasting, remove the tray from the oven. Make space for the mackerel fillets, placing them skin-side up amongst the vegetables. Season the fish with a little salt and pepper.
- 5.Return the tray to the oven and roast for another 10-12 minutes, or until the mackerel is cooked through and the skin is crisp. The fish will flake easily when done.
- 6.To serve, spoon the cooked lentils onto two plates. Top with the roasted vegetables and a mackerel fillet. Squeeze fresh lemon juice over everything and garnish with chopped fresh parsley.
Informações Nutricionais
Porque esta receita
This recipe is packed with heart-healthy omega-3s from mackerel and high in fiber and plant-based protein from lentils, promoting satiety and digestive health. It's a balanced, low-cost meal rich in essential vitamins and minerals.
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