Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutrient-dense dish featuring flaky, pan-seared mackerel served over a warm, earthy salad of lentils, beetroot, and cherry tomatoes. A quick, elegant, and heart-healthy meal ready in 20 minutes.
1450 calories
$6 per serving
$20 min
2 servings
quick-easy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 250g pre-cooked puy lentils
- 200g cooked beetroot, diced
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 150g cherry tomatoes, halved
- 2 tablespoons extra virgin olive oil
- 1 lemon, for juice
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 2.Heat 1 tablespoon of olive oil in a large skillet over medium heat. Add the sliced red onion and cook for 3-4 minutes until softened. Add the minced garlic and cook for 1 more minute until fragrant.
- 3.Add the pre-cooked lentils, diced beetroot, and halved cherry tomatoes to the skillet. Stir gently to combine and heat through for 4-5 minutes until warm.
- 4.Remove the skillet from the heat. Stir in the chopped dill and a generous squeeze of lemon juice. Season the lentil salad with salt and pepper, then divide it between two plates.
- 5.Wipe the skillet clean, add the remaining 1 tablespoon of olive oil, and place it over medium-high heat. Carefully place the mackerel fillets skin-side down in the hot pan.
- 6.Sear for 2-3 minutes until the skin is golden and crispy. Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 7.Place one seared mackerel fillet on top of each bed of warm lentil salad. Garnish with a little extra dill and serve immediately with a lemon wedge.
Nutrition Information
89g
fat
82g
carbs
25g
fiber
80g
protein
Why this recipe
This recipe is exceptionally healthy, providing a powerful dose of omega-3 fatty acids from mackerel, essential for brain and heart health. The lentils offer high fiber and plant-based protein, promoting stable energy levels and digestive wellness.
Similar Recipes
Quick easy, any cuisine
Smoky Spanish Prawns with Lentils and Spinach
A vibrant, quick, and protein-packed one-pan meal. Succulent prawns and earthy puy lentils are simmered with smoked paprika, cherry tomatoes, and fresh spinach for a delicious and balanced dinner ready in under 30 minutes.