Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutrient-dense flexitarian meal featuring omega-3-rich mackerel served over a hearty salad of puy lentils and roasted root vegetables, all tossed in a zesty lemon-thyme vinaigrette.
1420 calories
$7 per serving
$40 min
2 servings
flexitarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 100g dry puy lentils
- 200g carrots
- 200g parsnips
- 150g cooked beetroot (vacuum-packed)
- 30ml olive oil
- 1 lemon
- 2 cloves garlic
- 4 sprigs fresh thyme
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (400°F). Peel and chop the carrots and parsnips into 2cm chunks. Toss them on a baking tray with half the olive oil, thyme leaves, salt, and pepper. Roast for 25-30 minutes until tender and caramelized.
- 2.While the vegetables are roasting, rinse the puy lentils and place them in a small saucepan. Cover with plenty of water, bring to a boil, then simmer for 20-25 minutes until tender but still holding their shape. Drain well.
- 3.Prepare the vinaigrette by whisking the remaining olive oil, the juice and zest of the lemon, and the finely minced garlic in a small bowl. Season with salt and pepper.
- 4.Chop the cooked beetroot into chunks. In a large bowl, combine the hot drained lentils, the roasted carrots and parsnips, and the beetroot. Pour over half of the vinaigrette and toss gently to combine.
- 5.Pat the mackerel fillets dry with a paper towel and season the skin with salt. Heat a non-stick frying pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes.
- 6.Divide the warm lentil and vegetable salad between two plates. Top each with a pan-seared mackerel fillet and drizzle with the remaining vinaigrette before serving.
Nutrition Information
66g
fat
110g
carbs
31g
fiber
75g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel and high in fiber from lentils and root vegetables. It provides a balanced mix of lean protein, complex carbs, and essential vitamins for sustained energy and gut health.