Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious dish featuring flaky, omega-3-rich mackerel served over a hearty warm salad of earthy lentils and sweet beetroot. A perfect high-protein meal that's both satisfying and quick to prepare.
1340 calories
$6 per serving
$30 min
2 servings
high-protein, any cuisine
Ingredients
- 300g mackerel fillets (2 fillets)
- 100g dry Puy lentils
- 200g pre-cooked beetroot, diced
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 15ml lemon juice
- 5g Dijon mustard
- 1 small bunch fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils, then place them in a small saucepan with plenty of water. Bring to a boil, then reduce heat and simmer for 15-20 minutes, or until tender. Drain well.
- 2.While the lentils cook, prepare the salad base. In a large bowl, combine the diced beetroot, finely chopped red onion, minced garlic, and most of the chopped parsley.
- 3.In a separate small bowl, whisk together 15ml of olive oil, the lemon juice, and Dijon mustard to create the dressing. Season with a pinch of salt and pepper.
- 4.Add the warm, drained lentils to the bowl with the beetroot mixture. Pour over the dressing and toss gently to combine everything.
- 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.
- 6.Carefully place the mackerel fillets skin-side down in the hot pan. Cook for 3-4 minutes until the skin is golden and crispy. Flip and cook for another 1-2 minutes until the fish is cooked through.
- 7.To serve, divide the warm lentil salad between two plates. Place a pan-seared mackerel fillet on top of each, garnish with the remaining parsley, and enjoy immediately.
Nutrition Information
80g
fat
90g
carbs
36g
fiber
84g
protein
Why this recipe
This recipe is exceptionally nutritious, providing high-quality protein and omega-3 fatty acids from mackerel for heart and brain health. Lentils add plant-based protein and fiber, promoting digestive health and sustained energy.