A vibrant and nutrient-dense salad featuring omega-3 rich mackerel, iron-packed lentils, and vitamin-rich roasted vegetables. This satisfying meal is perfect for a healthy lunch or light dinner, specifically designed to support a healthy pregnancy.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
Ingredients
- 2 fully cooked mackerel fillets (approx. 250g total)
- 150g dry Puy lentils
- 1 large carrot (approx. 150g), diced
- 1 large parsnip (approx. 150g), diced
- 100g fresh baby spinach
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 45ml extra virgin olive oil, divided
- 30ml lemon juice
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C (400°F). On a baking tray, toss the diced carrot and parsnip with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes, or until tender and lightly caramelized.
- 2.While the vegetables roast, rinse the Puy lentils and place them in a small saucepan. Cover with ample water, bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but still holding their shape. Drain well.
- 3.In a small bowl, whisk together the remaining 30ml olive oil, lemon juice, minced garlic, and Dijon mustard to create the dressing. Season with a pinch of salt and pepper.
- 4.In a large serving bowl, combine the warm roasted vegetables, cooked lentils, finely sliced red onion, and fresh spinach. The residual heat will gently wilt the spinach.
- 5.Pour the dressing over the salad and toss gently to combine everything evenly.
- 6.Flake the cooked mackerel fillets into large pieces.
- 7.Divide the warm lentil and vegetable salad between two plates and top with the flaked mackerel to serve.
Nutrition Information
Why this recipe
This recipe is exceptionally beneficial during pregnancy, providing essential omega-3s from mackerel for fetal brain development, and plant-based iron and folate from lentils and spinach to support blood volume and prevent birth defects. It's a balanced, high-fiber meal.
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