Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a warm, earthy salad of lentils and beetroot, brightened with a lemon-dill dressing. A perfect balance of flavors and textures in under 30 minutes.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1104 calories
$7 per serving
$25 min
2 servings
pescatarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 250g pre-cooked Puy lentils
- 200g pre-cooked beetroot, diced
- 1 small red onion, finely sliced
- 50g rocket (arugula)
- 2 tbsp olive oil
- 1 lemon
- 1 clove garlic, minced
- 1 tbsp fresh dill, chopped
- Salt and freshly ground black pepper
Instructions
- 1.In a small bowl, prepare the dressing by whisking together 1 tbsp olive oil, the juice of half the lemon, minced garlic, and chopped dill. Season with salt and pepper.
- 2.Heat a medium pan over medium heat. Add the sliced red onion and cook for 2-3 minutes until softened. Add the pre-cooked lentils and diced beetroot, warming through for another 3-4 minutes.
- 3.Remove the lentil mixture from the heat, stir in the rocket, and toss with half of the prepared dressing. Divide the warm salad between two plates.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 1 tbsp of olive oil in the same pan over medium-high heat.
- 5.Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp. Flip and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 6.Place a mackerel fillet on top of each bed of salad. Drizzle with the remaining dressing and serve immediately with a wedge of the remaining lemon.
Nutrition Information
54g
fat
68g
carbs
22g
fiber
82g
protein
Why this recipe
This recipe is packed with heart-healthy omega-3 fatty acids from mackerel and high in plant-based protein and fiber from lentils, supporting sustained energy. Beetroot adds powerful antioxidants and essential minerals for a truly balanced, nutritious meal.