Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A vibrant, heart-healthy, and diabetic-friendly meal featuring omega-3 rich mackerel atop a bed of earthy beluga lentils, sweet roasted fennel, and juicy cherry tomatoes. A perfect balance of flavors and nutrients for a sophisticated yet easy dinner.
1258 calories
$9 per serving
$35 min
2 servings
diabetic-friendly, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each), skin-on
- 120g dried beluga lentils
- 1 large fennel bulb, thinly sliced
- 200g cherry tomatoes, halved
- 2 cloves garlic, minced
- 1 lemon, for juice and zest
- 2 tablespoons extra virgin olive oil
- 1 handful fresh parsley, chopped
- Salt and freshly ground black pepper to taste
Instructions
- 1.Rinse the beluga lentils and place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but not mushy. Drain and set aside.
- 2.While the lentils cook, preheat your oven to 200°C (400°F). On a baking tray, toss the sliced fennel and cherry tomatoes with 1 tablespoon of olive oil, salt, and pepper. Roast for 15-20 minutes until the fennel is tender and slightly caramelized.
- 3.Pat the mackerel fillets dry with a paper towel. Score the skin lightly with a sharp knife, then season both sides with salt, pepper, and a little lemon zest.
- 4.Heat the remaining 1 tablespoon of olive oil in a non-stick 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. Flip and cook for another 1-2 minutes until cooked through.
- 5.In a large bowl, gently combine the warm cooked lentils, roasted fennel and tomatoes, minced garlic, and chopped parsley. Drizzle with the juice of half a lemon and toss to combine. Season with additional salt and pepper if needed.
- 6.To serve, divide the warm lentil salad between two plates. Top each with a pan-seared mackerel fillet and serve immediately with a lemon wedge on the side.
Nutrition Information
58g
fat
98g
carbs
21g
fiber
86g
protein
Why this recipe
This recipe is excellent for blood sugar management due to its high fiber and protein from lentils and mackerel, which slows glucose absorption. Omega-3s in mackerel also support cardiovascular health, a key concern in diabetes management.