Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a hearty warm salad of earthy lentils and sweet roasted beetroot, finished with a zesty lemon-dill dressing.
1130 calories
$9 per serving
$25 min
2 servings
flexitarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 250g pre-cooked Puy lentils, rinsed
- 200g pre-cooked beetroot, diced
- 1/2 red onion, finely sliced
- 2 tablespoons fresh dill, chopped
- 2 tablespoons extra virgin olive oil
- 1 lemon
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
Instructions
- 1.In a medium bowl, combine the pre-cooked Puy lentils, diced beetroot, and finely sliced red onion.
- 2.Create the dressing by whisking together the olive oil, juice of half the lemon, Dijon mustard, salt, and pepper in a small bowl. Pour this over the lentil mixture and toss gently. Stir in half of the chopped dill.
- 3.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Heat a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
- 5.Flip the fillets and cook for another 1-2 minutes until just cooked through. Be careful not to overcook.
- 6.To serve, divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet, garnish with the remaining fresh dill, and serve with wedges from the remaining half lemon.
Nutrition Information
60g
fat
65g
carbs
25g
fiber
78g
protein
Why this recipe
This recipe is a powerhouse of nutrients. Mackerel provides essential omega-3 fatty acids for brain and heart health, while lentils and beetroot offer high fiber for digestion and a wealth of vitamins and minerals for overall wellness. A perfectly balanced meal.