Pan-Seared Mackerel with Warm Lentil & Spinach Salad
A nutrient-dense and flavorful meal, perfect for a healthy pregnancy. Tender, pan-seared mackerel fillets rest on a bed of warm green lentils and wilted spinach, dressed with a zesty lemon-dill vinaigrette.
*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1420 calories
$8 per serving
$30 min
2 servings
pregnancy-friendly, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 150g green or Puy lentils, dry
- 200g fresh spinach
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 400ml vegetable broth or water
- 30ml olive oil
- 1 lemon, juice and zest
- 10g fresh dill, chopped
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils under cold water. In a medium pot, heat 15ml of olive oil over medium heat. Sauté the chopped onion and minced garlic for 3-4 minutes until softened.
- 2.Add the rinsed lentils and vegetable broth to the pot. Bring to a boil, then reduce the heat, cover, and simmer for 20-25 minutes, or until the lentils are tender but still hold their shape.
- 3.While the lentils cook, prepare the mackerel. Pat the fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
- 5.Flip the fillets and cook for another 1-2 minutes until just cooked through. Remove from the pan and set aside.
- 6.Once the lentils are cooked, stir the fresh spinach into the pot until it wilts. Remove from heat.
- 7.Stir the lemon zest, lemon juice, and chopped fresh dill into the lentil and spinach mixture. Season to taste with additional salt and pepper.
- 8.To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet.
Nutrition Information
38g
fat
41g
carbs
14g
fiber
51g
protein
Why this recipe
This recipe is rich in omega-3s (DHA) from mackerel, vital for fetal brain development. It's also packed with iron and folate from lentils and spinach to support healthy blood volume and prevent birth defects, making it an exceptionally nutritious choice.
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