Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious meal featuring crispy-skinned mackerel atop a hearty warm salad of Puy lentils, earthy beetroot, and fresh spinach. This quick and elegant dish is packed with flavor and ready in about 30 minutes.

*Image is for illustration purposes and may differ from the actual recipe (AI generated).
1196 calories
$7 per serving
$30 min
2 servings
quick-easy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 100g dry Puy lentils
- 200g pre-cooked beetroot, diced
- 1 small red onion, finely chopped
- 1 clove garlic, minced
- 70g fresh spinach
- 30ml extra virgin olive oil
- 15ml lemon juice
- 5g Dijon mustard (1 tsp)
- 2 tbsp fresh dill, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the lentils, then cook them in a saucepan of boiling water for 20-25 minutes until tender but still firm. Drain well.
- 2.While the lentils cook, prepare the dressing by whisking together 15ml of olive oil, the lemon juice, Dijon mustard, salt, and pepper in a small bowl.
- 3.In a large bowl, combine the warm drained lentils, diced beetroot, chopped red onion, and minced garlic. Add the fresh spinach.
- 4.Pour the dressing over the salad and toss gently to combine. The warmth from the lentils will lightly wilt the spinach. Stir in the chopped fresh dill.
- 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 pan over medium-high heat.
- 6.Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 2-3 minutes until the fish is cooked through.
- 7.Divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet to serve.
Nutrition Information
62g
fat
80g
carbs
16g
fiber
76g
protein
Why this recipe
This recipe is exceptionally healthy, providing high-quality protein and omega-3 fatty acids from mackerel, which support brain and heart health. The lentils offer abundant plant-based protein and fiber for sustained energy and digestive wellness.