A vibrant, protein-packed meal featuring pan-seared spiced mackerel fillets on a bed of earthy warm lentils, sweet beetroot, and fresh spinach. A perfect balance of flavors and nutrients for a quick and healthy dinner.
Ingredientes
- 2 Mackerel fillets (approx. 250g total)
- 120g brown or green lentils, dry
- 150g pre-cooked beetroot, diced
- 100g fresh spinach
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 15ml olive oil
- 1 lemon, for juice
- 5g ground cumin
- 5g ground coriander
- Fresh parsley, chopped, for garnish
- Salt and black pepper to taste
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Instruções
- 1.Rinse the lentils. In a saucepan, combine lentils with 400ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess water.
- 2.While lentils cook, heat half the olive oil in a large pan over medium heat. Sauté the chopped red onion and minced garlic for 3-4 minutes until softened.
- 3.Add the cooked, drained lentils to the pan with the onion and garlic. Stir in the diced beetroot and fresh spinach, cooking for 2-3 minutes until the spinach has just wilted. Season with salt, pepper, and a squeeze of lemon juice. Keep warm.
- 4.Pat the mackerel fillets dry with a paper towel. Season both sides with ground cumin, ground coriander, salt, and pepper.
- 5.Heat the remaining olive oil in a frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for another 1-2 minutes until opaque and cooked through.
- 7.Divide the warm lentil salad between two plates. Place a mackerel fillet on top of each, garnish with fresh parsley and serve with an extra wedge of lemon.
Informações Nutricionais
Porque esta receita
This recipe is exceptionally high in protein and omega-3 fatty acids from mackerel, supporting brain and heart health. Lentils provide plant-based protein and fiber for sustained energy and digestive wellness, creating a truly balanced and nutritious meal.
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