Pan-Seared Mackerel with Warm Lentil & Root Vegetable Salad
A vibrant and nutritious dish featuring flaky, pan-seared mackerel served over a hearty warm salad of earthy Puy lentils and sweet roasted root vegetables, all tossed in a zesty lemon-dijon vinaigrette. A perfect, balanced dairy-free meal.
1420 calories
$9 per serving
$35 min
2 servings
dairy-free, any cuisine
Ingredients
- 2 mackerel fillets (approx. 120g each)
- 80g dry Puy lentils
- 150g carrots, diced
- 150g parsnip, diced
- 1 shallot, finely chopped
- 2 cloves garlic, minced
- 400ml vegetable stock or water
- 30ml extra virgin olive oil
- 1 lemon
- 1 tsp Dijon mustard
- 1/4 bunch fresh parsley, chopped
- Salt to taste
- Freshly ground black pepper to taste
Instructions
- 1.Preheat your oven to 200°C. On a baking tray, toss the diced carrots and parsnip with 15ml of olive oil, salt, and pepper. Roast for 20-25 minutes until tender and slightly caramelized.
- 2.While the vegetables roast, rinse the Puy lentils. In a saucepan, combine the lentils and 400ml of vegetable stock. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender. Drain any excess liquid.
- 3.In a large bowl, prepare the vinaigrette by whisking together the remaining 15ml of olive oil, the juice of one lemon, Dijon mustard, and minced garlic.
- 4.Add the warm, drained lentils, roasted root vegetables, chopped shallot, and parsley to the bowl with the vinaigrette. Toss gently to combine and season to taste.
- 5.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.
- 6.Place the mackerel fillets skin-side down in the hot pan and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 1-2 minutes until cooked through.
- 7.Divide the warm lentil and vegetable salad between two plates and top each with a pan-seared mackerel fillet to serve.
Nutrition Information
86g
fat
88g
carbs
23g
fiber
68g
protein
Why this recipe
This recipe is exceptionally healthy, providing high-quality protein and omega-3 fatty acids from mackerel for brain and heart health. The lentils and vegetables offer excellent fiber, vitamins, and minerals, promoting digestive health and sustained energy.