Mediterranean Mackerel & Lentil Salad
A vibrant, nutrient-dense salad featuring omega-3 rich mackerel, high-fiber lentils, and crisp vegetables. This dish is perfect for a light yet satisfying meal that supports stable blood sugar levels and promotes heart health.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
2100 calories
$5 per serving
$30 min
4 servings
diabetic-friendly, any cuisine
Ingredients
- 300g smoked mackerel fillets, skin removed and flaked
- 200g green or brown lentils, rinsed
- 1 large cucumber, diced
- 2 bell peppers (any color), diced
- 1 red onion, finely sliced
- 150g cherry tomatoes, halved
- 1 large handful fresh parsley, chopped
- 60ml extra virgin olive oil
- 30ml lemon juice
- 2 cloves garlic, minced
- Salt and freshly ground black pepper to taste
Instructions
- 1.Place the rinsed lentils in a saucepan with 750ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but not mushy. Drain well and set aside to cool slightly.
- 2.While the lentils are cooking, prepare the dressing. In a small jar or bowl, whisk together the extra virgin olive oil, lemon juice, and minced garlic. Season with salt and pepper.
- 3.In a large serving bowl, combine the diced cucumber, bell peppers, sliced red onion, and halved cherry tomatoes.
- 4.Add the cooled lentils, flaked mackerel, and chopped parsley to the bowl of vegetables.
- 5.Pour the dressing over the salad and gently toss everything together until well combined. Serve immediately or let it chill for 20 minutes to allow the flavors to meld.
Nutrition Information
108g
fat
152g
carbs
52g
fiber
131g
protein
Why this recipe
This recipe is exceptionally healthy and diabetic-friendly. The combination of lentils and vegetables provides high fiber and complex carbs for slow energy release, while mackerel offers lean protein and anti-inflammatory omega-3 fatty acids.