Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
A vibrant and nutrient-dense dish featuring omega-3 rich mackerel atop a hearty, earthy salad of lentils, beetroot, and walnuts, perfect for a heart-healthy lifestyle.
1495 calories
$5 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 240g total)
- 100g brown or green lentils, dry
- 200g cooked beetroot (not pickled), diced
- 30g walnuts, roughly chopped
- 60g fresh baby spinach
- 1/2 red onion, finely sliced
- 2 tbsp fresh dill, chopped
- 30ml extra virgin olive oil, divided
- 30ml fresh lemon juice
- 1 clove garlic, minced
- 400ml water or vegetable broth
- Salt and freshly ground black pepper
Instructions
- 1.Rinse the lentils. In a medium saucepan, combine the lentils and 400ml of water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes, or until tender. Drain any excess liquid.
- 2.While the lentils cook, prepare the dressing. In a small bowl, whisk together 15ml of olive oil, the lemon juice, minced garlic, salt, and pepper.
- 3.In a large bowl, combine the diced beetroot, sliced red onion, chopped walnuts, fresh dill, and baby spinach.
- 4.Once the lentils are cooked and drained, add them to the large salad bowl. Pour the dressing over the top and toss gently to combine everything. The warmth from the lentils will slightly wilt the spinach.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 6.Flip the fillets and cook for another 2-3 minutes until cooked through. To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet.
Nutrition Information
93g
fat
84g
carbs
24g
fiber
93g
protein
Why this recipe
This recipe is exceptionally heart-healthy, combining omega-3 fatty acids from mackerel and walnuts to support healthy cholesterol levels with high-fiber lentils and beetroot to aid in blood pressure management.