Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A vibrant and nutritious dish featuring omega-3 rich mackerel served over a warm, zesty salad of lentils, crisp fennel, and sweet orange. A perfect balance of flavors and textures for a healthy, satisfying meal.
1373 calories
$8 per serving
$30 min
2 servings
pescatarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each), skin on
- 100g dried brown or Puy lentils, rinsed
- 1 medium fennel bulb
- 1 large orange
- 1 small red onion
- 2 cloves garlic
- 15ml olive oil
- 500ml vegetable broth or water
- Juice of 1/2 lemon
- Small bunch of fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.In a saucepan, combine the rinsed lentils with 500ml of vegetable broth or water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain any excess liquid and set aside.
- 2.While the lentils cook, prepare the salad ingredients. Thinly slice the red onion and fennel bulb (reserving some fronds for garnish). Mince the garlic. Zest the orange, then peel and segment it over a bowl to catch any juice.
- 3.Heat the olive oil in a large pan over medium heat. Add the sliced onion and fennel and cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 4.Add the cooked lentils to the pan with the fennel and onion. Stir in the orange segments, orange zest, lemon juice, and chopped parsley. Season with salt and pepper. Keep warm on low heat.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip and cook for another 1-2 minutes until just cooked through.
- 6.To serve, divide the warm lentil salad between two plates. Top each with a crispy mackerel fillet and garnish with reserved fennel fronds.
Nutrition Information
77g
fat
97g
carbs
21g
fiber
73g
protein
Why this recipe
This recipe is packed with heart-healthy omega-3 fatty acids from mackerel and is high in plant-based protein and fiber from lentils, supporting satiety and digestive health. Fennel and orange provide a boost of vitamin C and antioxidants for a complete meal.