A heart-healthy and budget-friendly Mediterranean dish featuring flaky, pan-seared mackerel served over a warm, vibrant salad of lentils, fresh herbs, and a zesty lemon dressing. Perfect for a quick and nutritious weeknight dinner.
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 150g brown or green lentils, dry
- 1 small red onion
- 2 cloves garlic
- 30ml extra virgin olive oil
- 1 lemon
- 20g fresh parsley
- 10g fresh mint
- Salt to taste
- Black pepper to taste
Instructions
- 1.Rinse the lentils under cold water. Place them in a saucepan with 500ml of water, bring to a boil, then reduce the heat and simmer for 20-25 minutes until tender but still holding their shape. Drain any excess water.
- 2.While the lentils are cooking, prepare the salad components. Finely chop the red onion, mince the garlic, and roughly chop the fresh parsley and mint.
- 3.In a large bowl, combine the warm, drained lentils with the chopped onion, garlic, parsley, and mint.
- 4.Create the dressing by whisking together the olive oil and the juice of the lemon in a small bowl. Season with a pinch of salt and pepper. Pour the dressing over the lentil mixture and toss gently to combine.
- 5.Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper.
- 6.Heat a non-stick frying pan over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes, pressing gently, until the skin is golden and crisp.
- 7.Flip the fillets and cook for another 2-3 minutes on the other side until the fish is opaque and cooked through.
- 8.To serve, divide the warm lentil salad between two plates and place a pan-seared mackerel fillet on top of each.
Nutrition Information
Why this recipe
This recipe is rich in omega-3 fatty acids from mackerel, essential for brain and heart health. Lentils provide high-quality plant-based protein and fiber, promoting digestive health and sustained energy. A truly balanced, nutritious, and affordable meal.
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