Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutrient-dense dish featuring omega-3 rich mackerel fillets served over a hearty and earthy warm salad of Puy lentils and sweet beetroot, finished with a zesty lemon dressing.
2585 calories
$6 per serving
$35 min
4 servings
soy-free, any cuisine
Ingredients
- 4 Mackerel fillets (approx. 125g each, 500g total)
- 200g dried Puy lentils
- 400ml vegetable broth or water
- 1 large onion, finely chopped
- 2 cloves garlic, minced
- 300g cooked beetroot, diced
- 100g rocket (arugula)
- 45ml extra virgin olive oil
- 30ml lemon juice
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper
Instructions
- 1.Rinse the lentils. In a medium saucepan, add the lentils, vegetable broth, and half of the chopped onion. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender. Drain any excess liquid.
- 2.While the lentils cook, prepare the vinaigrette. In a small bowl, whisk together the olive oil, lemon juice, minced garlic, Dijon mustard, salt, and pepper.
- 3.In a large bowl, combine the warm cooked lentils, the remaining raw onion for crunch, diced beetroot, and rocket. Pour over the vinaigrette and toss gently to combine.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a large non-stick frying pan over medium-high heat.
- 5.Place the mackerel fillets skin-side down in the hot pan. Cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until just cooked through.
- 6.To serve, divide the warm lentil salad among four plates and top each with a pan-seared mackerel fillet. Serve immediately.
Nutrition Information
147g
fat
168g
carbs
38g
fiber
149g
protein
Why this recipe
This recipe is packed with heart-healthy omega-3 fatty acids from mackerel and high in fiber from lentils, supporting digestion. Beetroot adds valuable antioxidants and vitamins, creating a balanced, anti-inflammatory, and highly nutritious meal.