Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
A vibrant and nutritious dish featuring omega-3 rich mackerel atop a warm, earthy salad of lentils, beetroot, and toasted walnuts. Dressed simply with lemon and dill, it's a perfect heart-healthy meal.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1254 calories
$6 per serving
$30 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 200g cooked Puy lentils, drained
- 150g cooked beetroot, diced
- 30g walnuts, roughly chopped
- 1/2 red onion, finely sliced
- 2 tablespoons fresh dill, chopped
- 1 lemon
- 2 tablespoons extra virgin olive oil
- 1 clove garlic, minced
- Salt to taste
- Black pepper to taste
Instructions
- 1.Prepare the salad. In a medium bowl, combine the cooked lentils, diced beetroot, finely sliced red onion, and chopped dill.
- 2.In a dry frying pan over medium heat, toast the walnuts for 2-3 minutes until fragrant, being careful not to burn them. Add the toasted walnuts to the salad bowl.
- 3.Create the dressing. In a small jar, combine 1.5 tablespoons of olive oil, the juice of half a lemon, and the minced garlic. Season with salt and pepper, then shake well. Pour over the lentil salad and toss gently to combine.
- 4.Prepare the fish. Pat the mackerel fillets dry with a paper towel. Lightly score the skin and season both sides with salt and pepper.
- 5.Heat the remaining 0.5 tablespoon 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 crisp and golden.
- 6.Flip the fillets and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 7.To serve, divide the warm lentil salad between two plates and place a pan-seared mackerel fillet on top. Garnish with a lemon wedge and any remaining fresh dill.
Nutrition Information
41g
fat
30g
carbs
11g
fiber
35g
protein
Why this recipe
This recipe is exceptionally heart-healthy, featuring mackerel, a prime source of anti-inflammatory omega-3 fatty acids. It's balanced with fiber-rich lentils and antioxidant-packed beetroot to support cardiovascular health and healthy digestion.
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