Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A delicious and heart-healthy Mediterranean-inspired dish featuring crispy-skinned mackerel on a bed of warm Puy lentils, sweet fennel, and juicy cherry tomatoes. Perfect for a nutritious, diabetic-friendly weeknight dinner.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1300 calories
$8 per serving
$30 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 2 mackerel fillets (approx. 250g total)
- 100g dry Puy or green lentils
- 1 medium fennel bulb (approx. 200g)
- 150g cherry tomatoes
- 80g fresh spinach
- 2 cloves garlic
- 2 tablespoons (30ml) olive oil
- 1 lemon
- 1 small handful fresh parsley
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils and place them in a saucepan with 400ml of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender but not mushy. Drain any excess water.
- 2.While the lentils cook, prepare the vegetables. Thinly slice the fennel, halve the cherry tomatoes, and finely mince the garlic.
- 3.Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced fennel and cook for 5-7 minutes until softened and lightly caramelized. Add the minced garlic and cook for 1 more minute until fragrant.
- 4.Add the cherry tomatoes to the skillet and cook for 3-4 minutes until they start to soften. Stir in the cooked lentils, fresh spinach, and chopped parsley. Cook until the spinach has just wilted, then remove from heat. Squeeze in the juice of half a lemon and season with salt and pepper.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining tablespoon of olive oil in a non-stick frying pan over medium-high heat.
- 6.Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until the fish is cooked through.
- 7.To serve, divide the warm lentil salad between two plates and top each with a crispy mackerel fillet. Garnish with a wedge of the remaining lemon.
Nutrition Information
70g
fat
83g
carbs
30g
fiber
91g
protein
Why this recipe
This recipe is excellent for blood sugar management. Mackerel provides high-quality protein and anti-inflammatory omega-3 fats, while fiber-rich lentils and vegetables slow carbohydrate absorption, preventing blood sugar spikes. It's a nutritious and balanced meal.