Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a bed of earthy lentils and sweet, roasted fennel. This recipe is a perfect balance of flavors and textures, ideal for a wholesome weeknight dinner.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1340 calories
$8 per serving
$35 min
2 servings
pescatarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 150g brown or green lentils, dry
- 1 large fennel bulb, thinly sliced
- 1 small red onion, thinly sliced
- 150g cherry tomatoes, halved
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils and cook in a pot of water according to package directions until tender, about 20-25 minutes. Drain and set aside.
- 2.While the lentils cook, preheat your oven to 200°C. On a baking sheet, toss the sliced fennel and red onion with 15ml of olive oil, salt, and pepper. Roast for 15-20 minutes, or until tender and lightly caramelized.
- 3.In a large bowl, combine the warm cooked lentils, roasted fennel and onion, and the halved cherry tomatoes.
- 4.Create the dressing by whisking together the remaining 15ml of olive oil, the juice of half the lemon, minced garlic, and most of the chopped parsley. Pour over the lentil mixture and toss to combine.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a non-stick skillet over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 7.Divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet and garnish with the remaining parsley and a wedge of lemon.
Nutrition Information
68g
fat
88g
carbs
25g
fiber
90g
protein
Why this recipe
This recipe is exceptionally nutritious, providing high-quality protein and heart-healthy omega-3 fatty acids from mackerel. The lentils and fennel offer substantial fiber for digestive health and sustained energy, making it a balanced and satisfying meal.