Ingredientes

• 2 mackerel fillets (approx. 150g each)
• 150g dry Puy lentils
• 2 medium carrots, peeled and chopped
• 1 large parsnip, peeled and chopped
• 1 cooked beetroot, chopped
• 1 small red onion, finely chopped
• 2 cloves garlic, minced
• 100g fresh spinach
• 500ml vegetable stock
• 3 tbsp olive oil
• 1 lemon (for juice)
• 10g fresh dill, chopped
• Salt and freshly ground black pepper

Instruções

1. 1.Preheat your oven to 200°C (400°F). Toss the chopped carrots and parsnips with 1 tablespoon of olive oil, salt, and pepper on a baking tray. Roast for 25-30 minutes, or until tender and slightly caramelized.
2. 2.While the vegetables roast, rinse the Puy lentils. In a saucepan, combine the lentils, vegetable stock, and half of the minced garlic. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid.
3. 3.In a large bowl, combine the cooked lentils, roasted vegetables, chopped beetroot, red onion, and spinach (the heat from the lentils and veg will wilt it).
4. 4.Prepare the vinaigrette by whisking together 2 tablespoons of olive oil, the juice of one lemon, the remaining garlic, and the fresh dill. Pour over the lentil and vegetable mixture and toss to combine. Season to taste with salt and pepper.
5. 5.Heat a non-stick frying pan over medium-high heat. Pat the mackerel fillets dry and score the skin. Season with salt and pepper. Place them skin-side down in the hot pan and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until just cooked through.
6. 6.To serve, divide the warm lentil and vegetable salad between two plates and top each with a pan-seared mackerel fillet.

Informações Nutricionais

Porque esta receita