Pan-Seared Mackerel with Warm Puy Lentil & Fennel Salad
A sophisticated yet simple pescatarian dish featuring nutrient-dense mackerel with a vibrant, fiber-rich lentil salad. The anise flavor of fennel perfectly complements the oily fish, creating a restaurant-quality meal at home.
1180 calorias
$6 por porção
$30 min
2 porções
pescatarian, any cuisine
Ingredientes
- 300g mackerel fillets (about 2 fillets)
- 100g dry puy lentils
- 400ml vegetable broth or water
- 1 small fennel bulb, thinly sliced
- 150g cherry tomatoes, halved
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 15ml extra virgin olive oil
- 1 lemon (for juice)
- 1 small bunch fresh dill, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.In a saucepan, combine the rinsed puy lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess liquid and set aside.
- 2.While lentils cook, heat the olive oil in a large skillet over medium heat. Add the chopped shallot and sliced fennel, cooking for 5-7 minutes until softened.
- 3.Add the minced garlic and cook for 1 minute until fragrant. Stir in the halved cherry tomatoes and cook for another 2-3 minutes to soften them slightly.
- 4.Add the cooked lentils to the skillet with the vegetables. Stir in the chopped dill, the juice of half a lemon, and season with salt and pepper. Keep warm on low heat.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. In a separate non-stick pan over medium-high heat, place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp.
- 6.Flip the fillets, cook for 1-2 minutes more until opaque, then serve immediately over the warm lentil salad with a lemon wedge for squeezing.
Informações Nutricionais
56g
fat
75g
carbs
21g
fiber
84g
protein
Porque esta receita
This balanced meal is rich in heart-healthy omega-3 fatty acids from mackerel and packed with plant-based protein and fiber from puy lentils, supporting satiety and digestive health. It's a nutritious way to boost vitamin and mineral intake.