Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A heart-healthy and blood sugar-friendly dish featuring omega-3 rich mackerel served over a bed of fibrous puy lentils, crisp fennel, and vibrant cherry tomatoes. A perfect, balanced meal ready in about 35 minutes.
1380 calories
$6 per serving
$35 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 120g dry Puy lentils
- 500ml vegetable broth or water
- 1 small fennel bulb, thinly sliced
- 150g cherry tomatoes, halved
- 100g fresh spinach
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice and zest
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils. In a medium saucepan, combine lentils with vegetable broth or water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender but still firm. Drain any excess liquid.
- 2.While lentils cook, heat 1 tablespoon of olive oil in a large pan over medium heat. Add the chopped shallot and sliced fennel, and sauté for 5-7 minutes until softened and slightly caramelized.
- 3.Add the minced garlic and halved cherry tomatoes to the pan. Cook for another 2-3 minutes until the tomatoes begin to soften. Stir in the fresh spinach and cook just until wilted. Remove from heat.
- 4.Once the lentils are cooked, add them to the pan with the vegetables. Stir in the chopped dill, the juice of half a lemon, and another tablespoon of olive oil. Season with salt and pepper to taste and toss to combine.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining olive oil in a non-stick skillet 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 cooked through. To serve, divide the warm lentil salad between two plates and top each with a seared mackerel fillet. Garnish with lemon zest and extra dill.
Nutrition Information
64g
fat
84g
carbs
25g
fiber
77g
protein
Why this recipe
This recipe is highly beneficial for diabetes management. The combination of protein from mackerel and high-fiber lentils helps regulate blood sugar, while omega-3s support heart health. It's a nutritious, low-glycemic meal rich in vitamins and minerals.