Pan-Seared Mackerel with Warm Lentil & Root Vegetable Medley
A vibrant and satisfying dish featuring crispy-skinned mackerel atop a hearty bed of earthy lentils, sweet root vegetables, and fresh herbs. A perfectly balanced, heart-healthy, and diabetic-friendly meal.
1250 calorias
$7 por porção
$35 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 2 mackerel fillets (approx. 120g each)
- 100g dry green or Puy lentils
- 1 medium carrot, diced
- 1 small parsnip, diced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 150g cherry tomatoes, halved
- 15g fresh parsley, chopped
- 1 lemon
- 30ml extra virgin olive oil
- 1 tsp smoked paprika
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse the lentils. In a saucepan, combine lentils with 400ml of water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess water.
- 2.While lentils cook, heat 15ml of olive oil in a large skillet over medium heat. Add the chopped onion, carrot, and parsnip. Sauté for 8-10 minutes until tender-crisp. Add the minced garlic and cook for one more minute until fragrant.
- 3.Add the cooked, drained lentils and halved cherry tomatoes to the skillet with the vegetables. Stir to combine and cook for 2-3 minutes until tomatoes soften slightly. Remove from heat and stir in the chopped parsley and the juice of half a lemon. Season with salt and pepper.
- 4.Pat the mackerel fillets dry with a paper towel. Score the skin lightly and season both sides with salt, pepper, and smoked paprika.
- 5.Heat the remaining 15ml of olive oil in a non-stick pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
- 6.Flip the fillets and cook for another 1-2 minutes until opaque and cooked through.
- 7.To serve, divide the warm lentil medley between two plates. Top each with a crispy mackerel fillet and serve with a wedge of the remaining lemon.
Informações Nutricionais
31g
fat
48g
carbs
13g
fiber
39g
protein
Porque esta receita
This recipe is excellent for diabetic management as it's rich in omega-3s from mackerel, which supports heart health. The high fiber from lentils and vegetables helps stabilize blood sugar levels, providing sustained energy without spikes.