Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A heart-healthy and blood sugar-friendly dish featuring omega-3 rich mackerel on a bed of earthy, fiber-packed lentils and beetroot, finished with a zesty lemon-dill dressing.
1136 calories
$5 per serving
$30 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 2 mackerel fillets (approx. 125g each)
- 250g cooked Puy lentils
- 200g cooked beetroot, diced
- 1/2 red onion, finely sliced
- 2 tablespoons fresh dill, chopped
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- 1 lemon
- Salt to taste
- Black pepper to taste
Instructions
- 1.Prepare the salad by combining the cooked Puy lentils, diced beetroot, and finely sliced red onion in a medium bowl.
- 2.In a small jar, create the dressing by whisking together 1 tablespoon of olive oil, the juice and zest of half a lemon, minced garlic, and chopped dill. Season with salt and pepper.
- 3.Pour the dressing over the lentil mixture and toss gently to combine. Set aside to allow the flavors to meld.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 1 tablespoon of olive oil in a non-stick pan over medium-high heat.
- 5.Place the mackerel skin-side down and cook for 3-4 minutes until the skin is crisp and golden. Flip carefully and cook for another 1-2 minutes until opaque and cooked through.
- 6.Divide the warm lentil salad between two plates. Top each with a seared mackerel fillet and serve immediately with a wedge of the remaining lemon.
Nutrition Information
33g
fat
39g
carbs
13g
fiber
36g
protein
Why this recipe
This nutritious recipe is ideal for blood sugar management. The high-fiber lentils and lean protein from mackerel slow digestion, preventing glucose spikes. Mackerel's rich omega-3 content also supports excellent cardiovascular health.