Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A quick, nutritious, and vibrant dish featuring crispy-skinned mackerel on a bed of earthy puy lentils and sweet beetroot. This recipe is packed with flavor and comes together in under 25 minutes, making it perfect for a healthy weeknight meal.
1160 calories
$6 per serving
$20 min
2 servings
quick-easy, any cuisine
Ingredients
- 2 mackerel fillets (approx. 300g total)
- 250g pre-cooked Puy lentils
- 200g cooked beetroot, diced
- 1 small red onion
- 1 small bunch of fresh parsley
- 1 lemon
- 1 clove of garlic
- 2 tablespoons olive oil
- Salt and black pepper to taste
Instructions
- 1.In a large bowl, combine the pre-cooked Puy lentils, diced beetroot, finely sliced red onion, and roughly chopped parsley.
- 2.Create the dressing by whisking together 1 tablespoon of olive oil, the juice of half a lemon, and the minced garlic in a small bowl. Season with a pinch of salt and pepper.
- 3.Pour the dressing over the lentil salad and toss gently to combine. Set aside.
- 4.Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining tablespoon of olive oil in a non-stick frying pan over medium-high heat.
- 5.Place the mackerel fillets skin-side down in the pan and cook for 3-4 minutes until the skin is crisp and golden. Flip and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.Divide the warm lentil salad between two plates and top each with a seared mackerel fillet. Serve immediately with a wedge of the remaining lemon.
Nutrition Information
68g
fat
62g
carbs
24g
fiber
78g
protein
Why this recipe
This recipe is rich in heart-healthy omega-3 fatty acids from mackerel and packed with fiber and plant-based protein from lentils. Beetroot adds essential vitamins and minerals, creating a balanced, nutrient-dense meal that supports overall wellness.
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