Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A sophisticated yet simple dish featuring heart-healthy mackerel atop a bed of earthy Puy lentils and sweet roasted root vegetables. A light lemon-dijon vinaigrette ties it all together for a truly satisfying, nutrient-dense meal.
1270 calories
$12 per serving
$40 min
2 servings
nut-free, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 100g dry Puy lentils
- 1 large carrot
- 1 parsnip
- 1 red onion
- 2 cloves garlic, minced
- 2 tablespoons olive oil, divided
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- 2 tablespoons fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Chop the carrot, parsnip, and red onion into 2cm pieces. Toss them on a baking tray with 1 tablespoon of olive oil, the minced garlic, salt, and pepper. Roast for 25-30 minutes until tender and lightly caramelized.
- 2.While the vegetables are roasting, rinse the Puy lentils. Place them in a small saucepan with 400ml of water. Bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender but still holding their shape. Drain any excess water.
- 3.In a small bowl, prepare the vinaigrette by whisking together the remaining 1 tablespoon of olive oil, the lemon juice, and Dijon mustard. Season with a pinch of salt and pepper.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp.
- 5.Flip the mackerel fillets and cook for another 1-2 minutes until cooked through. The fish should be opaque and flake easily.
- 6.In a large bowl, combine the warm lentils, roasted vegetables, and fresh parsley. Pour the vinaigrette over the salad and toss gently to combine.
- 7.Divide the warm lentil salad between two plates and place a pan-seared mackerel fillet on top of each. Serve immediately for the best texture and flavor.
Nutrition Information
62g
fat
96g
carbs
26g
fiber
88g
protein
Why this recipe
This recipe is exceptionally nutritious, providing high-quality omega-3 fatty acids from mackerel for brain health and plant-based protein and fiber from lentils for sustained energy. It's a balanced, delicious, and entirely nut-free meal.