Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
A vibrant and nutrient-dense meal featuring omega-3 rich mackerel atop a warm, earthy salad of lentils and beetroot. It's a perfect quick and elegant weeknight dinner that comes together in just 20 minutes.
1220 calories
$6 per serving
$20 min
2 servings
quick-easy, any cuisine
Ingredients
- 300g mackerel fillets (2 fillets)
- 250g pre-cooked Puy lentils, drained
- 200g pre-cooked beetroot, diced
- 1/2 red onion, finely sliced
- 2 tbsp fresh dill, chopped
- 1 lemon
- 2 tbsp olive oil
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.In a medium bowl, prepare the salad by combining the pre-cooked lentils, diced beetroot, finely sliced red onion, and chopped fresh dill.
- 2.Create the dressing by whisking together 1 tablespoon of olive oil, the juice of half a lemon, a pinch of salt, and pepper. Pour over the lentil mixture and toss gently to combine.
- 3.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 4.Heat the remaining 1 tablespoon 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.
- 5.Flip the fillets carefully and cook for another 1-2 minutes until the fish is opaque and cooked through.
- 6.To serve, divide the warm lentil and beetroot salad between two plates. Top each with a pan-seared mackerel fillet and a lemon wedge on the side.
Nutrition Information
74g
fat
75g
carbs
26g
fiber
78g
protein
Why this recipe
This recipe is exceptionally healthy, providing a powerful dose of heart-healthy omega-3 fatty acids from mackerel. The high-fiber lentil and beetroot base supports digestive health and provides sustained energy, vitamins, and minerals for a balanced meal.
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