Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring omega-3 rich mackerel served over a hearty warm salad of earthy lentils, sweet roasted beetroot, and carrots, all tossed in a zesty lemon-dill vinaigrette.
1300 calories
$12 per serving
$40 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 Mackerel Fillets (approx. 150g each)
- 100g brown or green lentils, dry
- 2 medium beetroots (approx. 200g), peeled and diced
- 2 medium carrots (approx. 150g), peeled and diced
- 2 cloves garlic, minced
- 30ml extra virgin olive oil
- 1 lemon, for juice
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. On a baking tray, toss the diced beetroot and carrots with 15ml of olive oil, salt, and pepper. Roast for 25-30 minutes, or until tender.
- 2.While the vegetables roast, rinse the lentils. Place them in a saucepan with 500ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess water.
- 3.In a small bowl, prepare the vinaigrette by whisking together the remaining 15ml of olive oil, the juice of one lemon, minced garlic, and chopped fresh dill.
- 4.In a large bowl, combine the warm cooked lentils and the roasted root vegetables. Pour over the vinaigrette and toss gently to combine.
- 5.Heat a non-stick frying pan over medium-high heat. Pat the mackerel fillets dry and season the skin with salt. Place them skin-side down in the hot pan 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 just cooked through. To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet.
Nutrition Information
33g
fat
48g
carbs
13g
fiber
52g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to support cardiovascular function and high in fiber from lentils and root vegetables, which helps manage cholesterol levels. A delicious and balanced meal.