Pan-Seared Mackerel with Mediterranean Lentil & Quinoa Salad
A vibrant and heart-healthy dish featuring omega-3 rich mackerel served over a nutritious salad of lentils, quinoa, and crisp vegetables, all tossed in a zesty lemon-dill vinaigrette. A perfect, balanced meal.
1180 calorias
$7 por porção
$35 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 2 mackerel fillets (approx. 150g each)
- 75g dry green or brown lentils
- 75g dry quinoa
- 45ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 garlic clove, minced
- 150g cherry tomatoes, halved
- 1 small cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, thinly sliced
- 2 tbsp fresh dill, chopped
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the lentils and quinoa. In separate small pots, cook them according to package directions until tender (usually 15-20 minutes). Drain any excess water and let them cool slightly.
- 2.While the grains cook, prepare the vegetables. In a large bowl, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and thinly sliced red onion.
- 3.Prepare the vinaigrette by whisking together the extra virgin olive oil, lemon juice, minced garlic, and chopped dill in a small bowl. Season with a pinch of salt and pepper.
- 4.Add the cooked lentils and quinoa to the bowl with the vegetables. Pour the vinaigrette over the salad and toss gently to combine everything.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 6.Heat a non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 2-3 minutes until cooked through.
- 7.To serve, divide the lentil and quinoa salad between two plates and top each with a pan-seared mackerel fillet.
Informações Nutricionais
72g
fat
65g
carbs
22g
fiber
70g
protein
Porque esta receita
This recipe is ideal for diabetic management, combining omega-3s from mackerel with high-fiber, low-glycemic carbs from lentils and quinoa. This pairing helps stabilize blood sugar levels, supports heart health, and provides lasting, balanced energy.