Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant and nutritious meal featuring crispy-skinned mackerel atop a warm, earthy salad of lentils and beetroot, all tossed in a zesty lemon-dill vinaigrette. A unique and delicious heart-healthy dinner.
1310 calories
$8 per serving
$35 min
2 servings
heart-healthy, any cuisine
Ingredients
- 300g mackerel fillets (2 fillets)
- 150g brown or green lentils, dry
- 250g raw beetroot (about 2 medium)
- 1 small red onion
- 1 clove garlic
- 45ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh dill
- Salt and black pepper to taste
Instructions
- 1.Rinse the lentils. Peel and dice the beetroot into small 1-2 cm cubes. Finely chop the red onion and mince the garlic.
- 2.Place the lentils and diced beetroot in a medium pot. Cover with ample water, bring to a boil, then reduce heat and simmer for 20-25 minutes until both are tender. Drain thoroughly.
- 3.While the lentils cook, prepare the vinaigrette. In a small bowl, whisk together the olive oil, juice of half a lemon, minced garlic, and finely chopped dill. Season with salt and pepper.
- 4.In a large bowl, combine the warm, drained lentils and beetroot with the chopped red onion. Pour over the vinaigrette and toss gently to coat everything.
- 5.Pat the mackerel fillets dry 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.
- 6.Flip the fillets and cook for another 2-3 minutes until opaque and cooked through. Serve immediately by placing a mackerel fillet on top of a generous portion of the warm lentil salad.
Nutrition Information
68g
fat
88g
carbs
31g
fiber
82g
protein
Why this recipe
This dish is exceptionally heart-healthy, packed with omega-3 fatty acids from mackerel to support cardiovascular function. The combination of lentils and beetroot provides high fiber and nitrates, which help manage cholesterol and lower blood pressure naturally.
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