Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant, nutrient-dense meal featuring omega-3 rich mackerel atop a colorful and earthy warm salad of lentils and beetroot. Perfect for a quick, healthy, and satisfying weeknight dinner.
1250 calories
$6 per serving
$20 min
2 servings
quick-easy, any cuisine
Ingredients
- 300g mackerel fillets (2 fillets)
- 250g pre-cooked Puy lentils, drained
- 200g pre-cooked beetroot, diced
- 100g fresh spinach or arugula
- 1/2 red onion, finely sliced
- 1 clove garlic, minced
- 30ml extra virgin olive oil
- 1 lemon
- Handful of fresh dill or parsley, chopped
- Salt and black pepper to taste
Instructions
- 1.Pat the mackerel fillets dry and season both sides with salt and pepper. In a small bowl, whisk together 15ml of olive oil, the juice and zest of half a lemon, and the minced garlic to create the dressing.
- 2.In a large bowl, gently combine the drained lentils, diced beetroot, sliced red onion, and fresh spinach. Pour the dressing over the top and toss to combine.
- 3.Heat the remaining 15ml of olive oil in a non-stick frying 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.
- 4.Flip the fillets and cook for another 2-3 minutes until the fish is opaque and flakes easily with a fork.
- 5.Divide the warm lentil salad between two plates. Place a mackerel fillet on top of each salad.
- 6.Garnish with fresh chopped dill or parsley and serve immediately with a wedge of the remaining lemon.
Nutrition Information
73g
fat
75g
carbs
26g
fiber
80g
protein
Why this recipe
This recipe is a nutritional powerhouse, delivering high-quality protein and heart-healthy omega-3 fatty acids from mackerel. The lentil and beetroot salad provides abundant fiber for digestive health, complex carbs, and essential vitamins and minerals.
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