Pan-Seared Mackerel with Roasted Fennel & Warm Lentil Salad
A vibrant, heart-healthy Mediterranean dish. Rich, omega-3-packed mackerel is perfectly balanced by sweet roasted fennel and an earthy, herb-infused lentil salad for a complete and nutritious meal.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1340 calories
$6 per serving
$40 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 120g Puy or green lentils, dry
- 1 medium fennel bulb
- 150g cherry tomatoes
- 400ml low-sodium vegetable broth
- 2 tablespoons extra virgin olive oil
- 2 cloves garlic, minced
- 1 lemon
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Rinse the lentils. In a small pot, combine lentils and vegetable broth, bring to a simmer, and cook for 20-25 minutes until tender. Drain well.
- 2.Meanwhile, slice the fennel and halve the cherry tomatoes. Toss them on a baking tray with 1 tablespoon of olive oil, salt, and pepper. Roast for 20 minutes until the fennel is tender.
- 3.In a large bowl, whisk together the remaining 1 tablespoon of olive oil, juice of half a lemon, minced garlic, and half of the chopped parsley to create a dressing.
- 4.Add the warm, drained lentils and roasted vegetables to the bowl with the dressing. Toss gently to combine and set aside.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat a non-stick pan over medium-high heat. Place 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 1-2 minutes until just cooked through. Be careful not to overcook.
- 7.To serve, divide the warm lentil salad between two plates. Top with a mackerel fillet and garnish with the remaining fresh parsley and a lemon wedge.
Nutrition Information
70g
fat
92g
carbs
18g
fiber
78g
protein
Why this recipe
This recipe is exceptionally heart-healthy, featuring mackerel, a prime source of omega-3 fatty acids that support cardiovascular function. Lentils provide high fiber and plant-based protein, helping to manage cholesterol and blood sugar levels.
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