Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a hearty warm salad of earthy lentils, crisp fennel, and sweet cherry tomatoes, all tossed in a zesty lemon-parsley vinaigrette.
1202 calories
$8 per serving
$30 min
2 servings
pescatarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 100g dry Puy or green lentils
- 400ml water or vegetable broth
- 1 small fennel bulb, thinly sliced
- 1/2 red onion, thinly sliced
- 150g cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 small bunch fresh parsley, chopped
- 1 lemon (for juice)
- 30ml extra virgin olive oil
- Salt and freshly ground black pepper to taste
Instructions
- 1.In a saucepan, combine the rinsed lentils with 400ml of water or broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess liquid and set aside.
- 2.While lentils cook, heat 15ml of olive oil in a large skillet over medium heat. Add the sliced onion and fennel, and sauté for 5-7 minutes until softened. Add the minced garlic and cook for 1 more minute until fragrant.
- 3.Add the cooked lentils, halved cherry tomatoes, and half the chopped parsley to the skillet with the fennel. Stir to combine, then remove from heat and keep warm.
- 4.In a small bowl, whisk together the remaining 15ml of olive oil, the juice of one lemon, and the rest of the chopped parsley. Season with salt and pepper. Pour this vinaigrette over the warm lentil salad and toss gently.
- 5.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the same skillet (or a clean one) over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 6.Flip the fillets and cook for another 1-2 minutes until just cooked through. To serve, divide the warm lentil salad between two plates and top each with a seared mackerel fillet.
Nutrition Information
64g
fat
80g
carbs
24g
fiber
72g
protein
Why this recipe
This recipe is exceptionally nutritious, providing high-quality protein and omega-3 fatty acids from mackerel for heart and brain health. The lentils offer abundant fiber and plant-based protein, promoting digestive health and sustained energy.