A vibrant, nutrient-dense dish featuring omega-3-rich mackerel atop a warm, earthy salad of Puy lentils, sweet beetroot, and crisp fennel. A quick, elegant, and heart-healthy meal perfect for a weeknight dinner.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 300g mackerel fillets (2 fillets)
- 250g pre-cooked Puy lentils, rinsed
- 200g pre-cooked beetroot, diced
- 1 small fennel bulb, thinly sliced
- 1/2 red onion, finely chopped
- 1 clove garlic, minced
- 45ml extra virgin olive oil
- 1 lemon, for juice and wedges
- 1 small handful fresh dill, chopped
- Salt and black pepper to taste
Instructions
- 1.Heat 15ml of olive oil in a pan over medium heat. Add the thinly sliced fennel and finely chopped red onion, sautéing for 4-5 minutes until soft.
- 2.Stir in the minced garlic and cook for one minute until fragrant. Add the rinsed lentils and diced beetroot, stirring gently to heat through for 3-4 minutes.
- 3.Transfer the warm salad mixture to a large bowl. Add 15ml of olive oil, the juice of half a lemon, and the chopped fresh dill. Season with salt and pepper, then toss gently to combine.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the final 15ml of olive oil in the same pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 6.Flip the fillets and cook for another 1-2 minutes until cooked through.
- 7.To serve, divide the warm lentil salad between two plates. Top each with a seared mackerel fillet and serve with a fresh lemon wedge.
Nutrition Information
Why this recipe
This dish delivers a powerful dose of omega-3s from mackerel for heart and brain health. The combination of lentils and vegetables provides high fiber and plant protein, supporting sustained energy and digestive wellness in a balanced, nutritious meal.
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