Ingredients

• 2 mackerel fillets (approx. 120g each), skin-on
• 120g dry Puy lentils
• 1 large fennel bulb, thinly sliced
• 1 red onion, thinly sliced
• 1 orange
• 2 cloves garlic, minced
• 30ml extra virgin olive oil
• 15ml lemon juice
• 25g fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. 1.Rinse the lentils. In a medium pot, combine lentils with 500ml 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.
2. 2.While the lentils cook, use a zester to remove the peel from the orange into a small bowl for the dressing. Then, carefully peel and segment the orange, removing any white pith. Set the segments aside.
3. 3.In a large pan, heat 15ml of olive oil over medium heat. Add the sliced fennel and red onion. Sauté for 6-8 minutes until softened and lightly caramelized. Add the minced garlic and cook for another minute until fragrant.
4. 4.To make the dressing, whisk the remaining 15ml olive oil, lemon juice, and the reserved orange zest in a small bowl. Season with a pinch of salt and pepper.
5. 5.Add the cooked, drained lentils to the pan with the fennel and onion. Pour the dressing over the top and toss to combine. Gently fold in the orange segments and chopped parsley. Keep the salad warm.
6. 6.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
7. 7.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
8. 8.Divide the warm lentil salad between two plates and place a pan-seared mackerel fillet on top of each to serve.

Nutrition Information

Why this recipe