Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious dish featuring omega-3-rich mackerel served over a warm, earthy salad of Puy lentils, sweet beetroot, and crisp fennel. A light lemon-dill vinaigrette brings it all together for a perfect heart-healthy meal.
1392 calories
$6 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 125g each)
- 100g dry Puy lentils
- 150g cooked beetroot, diced
- 1 small fennel bulb, thinly sliced
- 25g walnuts, roughly chopped
- 1 clove garlic, minced
- 1 lemon, for juice and zest
- 30ml extra virgin olive oil
- 1 small bunch fresh dill, chopped
- Sea salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the Puy lentils and place them in a small saucepan. Cover with 500ml of water, bring to a boil, then reduce heat and simmer for 20-25 minutes, or until tender but still holding their shape. Drain well.
- 2.While the lentils cook, prepare the vinaigrette. In a small bowl, whisk together the extra virgin olive oil, the juice and zest of half the lemon, minced garlic, and half of the chopped dill. Season with a pinch of salt and pepper.
- 3.In a large bowl, combine the warm, drained lentils with the sliced fennel, diced beetroot, and chopped walnuts. Pour over the vinaigrette and gently toss to combine.
- 4.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat a non-stick frying pan over medium-high heat. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 5.Flip the fillets and cook for another 1-2 minutes until cooked through. The flesh should be opaque and flake easily.
- 6.To serve, divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet. Garnish with the remaining fresh dill and a wedge of lemon.
Nutrition Information
84g
fat
60g
carbs
28g
fiber
72g
protein
Why this recipe
This recipe is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel and walnuts to support cardiovascular function. The high fiber from lentils and beetroot aids in managing cholesterol, creating a truly nutritious and balanced meal.
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