Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring protein-rich mackerel fillets atop a bed of earthy puy lentils, sweet beetroot, and carrots. A perfect balance of flavors and textures for a satisfying, healthy meal.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1610 calories
$7 per serving
$30 min
2 servings
high-protein, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 150g dried Puy lentils
- 1 large raw beetroot (approx. 150g)
- 2 medium carrots (approx. 150g)
- 1 shallot
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh dill
- 500ml vegetable broth or water
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.Peel and dice the beetroot and carrots into small, uniform 1cm cubes. Finely chop the shallot and mince the garlic. Rinse the puy lentils under cold water.
- 2.In a medium saucepan, heat 15ml of olive oil over medium heat. Add the chopped shallot and cook until softened, about 3-4 minutes. Add the minced garlic and cook for another minute until fragrant.
- 3.Add the diced beetroot, carrots, and rinsed lentils to the saucepan. Pour in the vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for 20-25 minutes until the lentils and vegetables are tender.
- 4.While the lentils cook, pat the mackerel fillets dry. Score the skin lightly with a sharp knife and season both sides with salt and pepper.
- 5.Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes until the skin is golden and crispy.
- 6.Flip the fillets and cook for another 1-2 minutes until just cooked through. Remove from the heat.
- 7.Drain any excess liquid from the lentil mixture. Stir in the juice of half a lemon and the chopped fresh dill. Season to taste with salt and pepper.
- 8.To serve, divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet and serve with a wedge of the remaining lemon.
Nutrition Information
80g
fat
86g
carbs
30g
fiber
84g
protein
Why this recipe
This recipe is exceptionally nutritious, combining high-quality protein and omega-3s from mackerel with fiber-rich lentils and antioxidant-packed root vegetables. It supports heart health, provides sustained energy, and is great for muscle maintenance.