Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and deeply nutritious dish featuring omega-3 rich mackerel atop a bed of earthy roasted beetroot, sweet carrots, and hearty Puy lentils. A perfect, heart-healthy dinner.
1370 calories
$5 per serving
$40 min
2 servings
heart-healthy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 150g each)
- 100g dry Puy lentils
- 200g raw beetroot
- 150g carrots
- 30ml extra virgin olive oil
- 1 lemon
- 1 small bunch fresh dill
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Salt and freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. Peel and dice the beetroot and carrots into 2cm cubes. Toss with 15ml of olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes until tender.
- 2.While the vegetables roast, cook the lentils. Rinse the lentils, place them in a pot with 400ml of water, bring to a boil, then simmer for 20-25 minutes until tender. Drain any excess water.
- 3.For the dressing, whisk together the remaining 15ml of olive oil, the juice of half a lemon, minced garlic, and Dijon mustard. Season with salt and pepper, then stir in most of your chopped fresh dill.
- 4.Pat the mackerel fillets dry and season them with salt and pepper. Heat a non-stick skillet over medium-high heat. Cook the fillets skin-side down for 3-4 minutes until the skin is crisp and golden.
- 5.Flip the mackerel and cook for another 1-2 minutes until opaque and cooked through.
- 6.In a large bowl, combine the warm roasted vegetables and cooked lentils. Gently mix in the dressing.
- 7.To serve, divide the lentil and vegetable salad onto two plates. Place a mackerel fillet on top of each, and garnish with the remaining fresh dill and a lemon wedge.
Nutrition Information
74g
fat
104g
carbs
20g
fiber
78g
protein
Why this recipe
This recipe is exceptionally heart-healthy, featuring mackerel, a fish rich in omega-3 fatty acids that support cardiovascular function. The combination of Puy lentils and root vegetables provides substantial dietary fiber, aiding digestion and promoting satiety.
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