Pan-Seared Mackerel with Warm Puy Lentil & Fennel Salad
A vibrant and nutritious Mediterranean-inspired dish featuring omega-3 rich mackerel atop a bed of earthy puy lentils, crisp fennel, and sweet cherry tomatoes. A light lemon-dill dressing ties it all together.
1720 calories
$7 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 150g dry Puy lentils
- 500ml vegetable broth or water
- 1 small fennel bulb, thinly sliced
- 150g cherry tomatoes, halved
- 100g baby spinach
- 2 cloves garlic, minced
- 1 lemon
- 15g fresh dill, chopped
- 30ml extra virgin olive oil
- Salt and fresh black pepper to taste
Instructions
- 1.Rinse the puy lentils. In a medium pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but firm. Drain any excess liquid.
- 2.While lentils cook, prepare your vegetables. Thinly slice the fennel bulb (reserving some fronds for garnish), halve the cherry tomatoes, mince the garlic, and chop the dill.
- 3.Heat 15ml of olive oil in a large pan over medium heat. Add the sliced fennel and cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
- 4.Add the cherry tomatoes and cook for 2-3 minutes. Stir in the cooked lentils, baby spinach, and chopped dill. Cook until the spinach has wilted, then remove from heat. Squeeze in the juice of half a lemon and season with salt and pepper.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of oil in a non-stick 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 just cooked through. To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet. Garnish with fennel fronds and a wedge of lemon.
Nutrition Information
108g
fat
80g
carbs
28g
fiber
108g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to support cardiovascular function. The high fiber from puy lentils and vegetables helps manage cholesterol, making it a balanced and nutrient-dense meal.
Frequently Asked Questions
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