Mediterranean Mackerel and Lentil Salad
A vibrant and nutrient-dense salad featuring omega-3 rich mackerel and fiber-packed lentils, tossed with fresh vegetables and a zesty lemon-dill vinaigrette. A perfect, satisfying meal for stable blood sugar levels.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1160 calories
$5 per serving
$35 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 200g cooked mackerel fillets, flaked
- 150g dry green or Puy lentils
- 200g cherry tomatoes, halved
- 1 cucumber, diced
- 1 red bell pepper, diced
- 1/2 red onion, finely sliced
- 2 tablespoons fresh dill, chopped
- 45ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 clove garlic, minced
- Salt and black pepper to taste
Instructions
- 1.Rinse the lentils, place them in a saucepan with 500ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain well and set aside to cool slightly.
- 2.While the lentils are cooking, combine the halved cherry tomatoes, diced cucumber, diced red bell pepper, and finely sliced red onion in a large salad bowl.
- 3.In a small jar or bowl, whisk together the extra virgin olive oil, fresh lemon juice, and minced garlic to create the vinaigrette. Season with a pinch of salt and pepper.
- 4.Add the cooled lentils and the flaked mackerel to the bowl of vegetables. Pour the vinaigrette over the top.
- 5.Add the chopped fresh dill and gently toss everything together until well combined. Serve immediately for a nutritious and balanced meal.
Nutrition Information
75g
fat
110g
carbs
33g
fiber
76g
protein
Why this recipe
This recipe is excellent for blood sugar management due to its high fiber and protein from lentils and mackerel, which slows digestion and prevents glucose spikes. Omega-3s from mackerel also support heart health, a key aspect of diabetic care.