Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant, nutrient-dense dish featuring omega-3 rich mackerel on a bed of earthy Puy lentils, sweet beetroot, and crisp fennel. A perfect, quick, and heart-healthy meal.
1740 calories
$12 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 100g dried Puy lentils
- 200g raw beetroot
- 1 small fennel bulb
- 40g walnuts, roughly chopped
- 2 tbsp olive oil
- 1 clove garlic, minced
- Juice of 1/2 lemon
- 15g fresh parsley, chopped
- Salt and freshly ground black pepper
Instructions
- 1.Rinse the lentils, place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain well.
- 2.While the lentils cook, peel and coarsely grate the beetroots. Thinly slice the fennel bulb.
- 3.In a large bowl, whisk together 1 tbsp of olive oil, the lemon juice, minced garlic, a pinch of salt, and pepper to create a dressing.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 5.Add the warm drained lentils, grated beetroot, sliced fennel, chopped walnuts, and parsley to the dressing bowl. Toss gently to combine.
- 6.Heat the remaining 1 tbsp of olive oil in a non-stick pan over medium-high heat. Place the mackerel skin-side down and cook for 3-4 minutes until the skin is golden and crisp.
- 7.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 8.Divide the warm lentil salad between two plates and top each with a seared mackerel fillet. Serve immediately.
Nutrition Information
88g
fat
96g
carbs
29g
fiber
109g
protein
Why this recipe
This recipe is packed with heart-protective omega-3s from mackerel and walnuts, and blood pressure-lowering nitrates from beetroot. The high fiber from lentils supports healthy cholesterol levels, creating a truly nutritious and balanced meal.
Similar Recipes
Heart healthy, any cuisine
Mediterranean Baked Mackerel with Warm Lentil & Spinach Salad
A deeply satisfying and heart-healthy dish, this recipe features omega-3 rich mackerel baked with herbs, served over a warm, fiber-packed salad of green lentils, spinach, and cherry tomatoes.