Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutrient-dense meal featuring flaky pan-seared mackerel over an earthy salad of lentils and beetroot, finished with a zesty lemon-dill dressing. A perfect quick and healthy dinner.
1580 calories
$7 per serving
$20 min
2 servings
quick-easy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 250g pre-cooked Puy lentils
- 200g pre-cooked beetroot, diced
- 1/2 red onion, finely sliced
- 1 small bunch of fresh dill, chopped
- 2 tablespoons extra virgin olive oil
- 1 lemon
- 1 clove garlic, minced
- Salt and freshly ground black pepper to taste
Instructions
- 1.In a mixing bowl, combine the pre-cooked lentils, diced beetroot, finely sliced red onion, and most of the chopped dill, reserving some for garnish.
- 2.Create the dressing by whisking together 1 tablespoon of olive oil, the juice and zest of half the lemon, minced garlic, salt, and pepper. Pour over the lentil salad and toss gently to combine.
- 3.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Heat the remaining tablespoon of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 5.Flip the fillets and cook for another 2-3 minutes until cooked through. The flesh should be opaque and flake easily when tested with a fork.
- 6.Divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet, garnish with the remaining dill, and serve with a wedge of the remaining lemon.
Nutrition Information
107g
fat
70g
carbs
26g
fiber
85g
protein
Why this recipe
This dish is exceptionally rich in heart-healthy omega-3 fatty acids from mackerel and is packed with fiber, plant-based protein, and essential minerals from lentils. It's a balanced, nutritious meal that supports brain health and sustained energy.