A vibrant, budget-friendly salad combining flaky, omega-3-rich mackerel with earthy lentils and sweet roasted vegetables. A simple lemon-garlic vinaigrette makes it a deeply satisfying and nutritious meal.
Ingredients
- 200g mackerel fillets (canned or fresh)
- 150g dry brown or green lentils
- 1 medium red bell pepper, chopped
- 1 medium courgette, chopped
- 1 small red onion, sliced
- 150g cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 lemon, for juice
- 30ml extra virgin olive oil
- 1 small bunch fresh parsley, chopped
- Salt and black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (400°F). On a baking tray, toss the chopped bell pepper, courgette, and red onion with half the olive oil, salt, and pepper. Roast for 20-25 minutes until tender and slightly caramelized.
- 2.While the vegetables roast, rinse the lentils and place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender. Drain any excess water.
- 3.In a small bowl, whisk together the remaining olive oil, lemon juice, minced garlic, salt, and pepper to create the vinaigrette.
- 4.In a large bowl, combine the cooked lentils, roasted vegetables, and halved cherry tomatoes.
- 5.Flake the mackerel fillets and gently fold them into the lentil and vegetable mixture.
- 6.Pour the vinaigrette over the salad and add the fresh parsley. Toss gently to combine, taste, and adjust seasoning if needed before serving.
Nutrition Information
Why this recipe
This recipe is packed with high-quality protein and heart-healthy omega-3s from mackerel. Lentils provide excellent plant-based protein and fiber, promoting digestive health and sustained energy, making it a perfectly balanced meal.
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