Pan-Seared Mackerel with Warm Lentil & Roasted Pepper Salad
A sophisticated yet simple pescatarian dish featuring crispy-skinned mackerel atop a hearty and flavorful warm lentil salad. This recipe is packed with Mediterranean flavors and comes together in about 30 minutes, perfect for a healthy weeknight dinner.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1354 calories
$6 per serving
$30 min
2 servings
pescatarian, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 120g dry Puy or green lentils
- 100g jarred roasted red peppers, sliced
- 1 small red onion, finely chopped
- 2 cloves garlic, minced
- 45ml extra virgin olive oil
- 30ml fresh lemon juice
- 1 teaspoon Dijon mustard
- Small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils and cook them in a pot of water according to package instructions until tender but not mushy. Drain well.
- 2.While the lentils cook, prepare the vinaigrette by whisking together 30ml of olive oil, the lemon juice, Dijon mustard, and half of the minced garlic in a large bowl. Season with salt and pepper.
- 3.Add the warm, drained lentils to the bowl with the vinaigrette. Stir in the sliced roasted red peppers, chopped red onion, and fresh parsley. Toss everything to combine.
- 4.Pat the mackerel fillets completely dry with a paper towel and season both sides generously with salt and pepper.
- 5.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down.
- 6.Sear the fillets for 3-4 minutes, pressing down gently with a spatula, until the skin is golden and very crispy. Flip and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 7.To serve, divide the warm lentil salad between two plates. Place a crispy mackerel fillet on top of the salad and serve immediately.
Nutrition Information
75g
fat
84g
carbs
18g
fiber
85g
protein
Why this recipe
This recipe is incredibly nutritious, providing high-quality protein and omega-3 fatty acids from mackerel, essential for brain and heart health. The lentils offer excellent plant-based protein and fiber, promoting satiety and stable blood sugar levels.