Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
A vibrant, heart-healthy meal featuring omega-3 rich mackerel atop a warm salad of earthy beetroot, protein-packed lentils, and crunchy walnuts. Deliciously nutritious and ready in about 35 minutes.
2950 calories
$7 per serving
$35 min
4 servings
heart-healthy, any cuisine
Ingredients
- 600g mackerel fillets (4 fillets)
- 500g cooked Puy lentils
- 400g cooked beetroot, diced
- 1 red onion, finely sliced
- 60g walnuts, roughly chopped
- 20g fresh dill, chopped
- 45ml extra virgin olive oil
- 1 lemon
- 15g Dijon mustard
- Salt to taste
- Black pepper to taste
Instructions
- 1.In a large bowl, combine the cooked Puy lentils, diced beetroot, finely sliced red onion, and roughly chopped walnuts.
- 2.Prepare the dressing by whisking together 30ml of olive oil, the juice of one lemon, Dijon mustard, salt, and pepper in a small bowl.
- 3.Pour the dressing over the lentil mixture and gently toss. Stir in most of the chopped dill, reserving a little for garnish.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Heat the remaining 15ml of olive oil in a large non-stick pan over medium-high heat. Place the mackerel 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 opaque and cooked through.
- 7.Divide the warm lentil salad among four plates. Top each with a seared mackerel fillet and garnish with the remaining dill before serving.
Nutrition Information
45g
fat
35g
carbs
14g
fiber
48g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel and walnuts to support cardiovascular function. The high fiber content from lentils and beetroot aids in lowering cholesterol and maintaining healthy blood pressure.