Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
27 Eki 2025
Pan-Seared Mackerel with Warm Beetroot & Lentil Salad
A vibrant and nutrient-dense dish featuring omega-3 rich mackerel atop a hearty, earthy salad—perfect for a heart-healthy lifestyle.
This dish brings together the best of land and sea: flaky, pan-seared mackerel paired with a warm, earthy salad of lentils and beetroot. The combination is not just visually striking but also packed with nutrients that support heart health.
Whether you're looking for a light yet satisfying dinner or a wholesome weekend meal, this recipe delivers both flavor and nourishment. The warm lentils and beets mingle beautifully with the tangy lemon dressing, while the crispy-skinned mackerel provides a rich, savory contrast.
It’s a dish that feels equally at home on a weekday table or as the centerpiece of a dinner party spread—simple to make, yet delightfully elegant.
Ingredients
- 2 mackerel fillets (approx. 240g total)
- 100g brown or green lentils, dry
- 200g cooked beetroot (not pickled), diced
- 30g walnuts, roughly chopped
- 60g fresh baby spinach
- 1/2 red onion, finely sliced
- 2 tbsp fresh dill, chopped
- 30ml extra virgin olive oil, divided
- 30ml fresh lemon juice
- 1 clove garlic, minced
- 400ml water or vegetable broth
- Salt and freshly ground black pepper
Instructions
- Rinse the lentils. In a medium saucepan, combine the lentils and 400ml of water or vegetable broth. Bring to a boil, then reduce heat, cover, and simmer for 20–25 minutes, or until tender. Drain any excess liquid.
- While the lentils cook, prepare the dressing. In a small bowl, whisk together 15ml of olive oil, the lemon juice, minced garlic, salt, and pepper.
- In a large bowl, combine the diced beetroot, sliced red onion, chopped walnuts, fresh dill, and baby spinach.
- Once the lentils are cooked and drained, add them to the large salad bowl. Pour the dressing over the top and toss gently to combine everything. The warmth from the lentils will slightly wilt the spinach.
- Pat the mackerel fillets dry with a paper towel and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick frying pan over medium-high heat. Place the fillets skin-side down and cook for 3–4 minutes until the skin is crisp and golden.
- Flip the fillets and cook for another 2–3 minutes until cooked through. To serve, divide the warm lentil salad between two plates and top each with a pan-seared mackerel fillet.
Tips & Substitutions
- Make it vegetarian: Replace the mackerel with grilled halloumi or roasted mushrooms for a plant-based twist.
- Change the greens: Swap baby spinach for arugula or kale for a peppery bite.
- Prep ahead: Cook the lentils and beets in advance; assemble and sear the fish just before serving for ultimate freshness.
Nutrition
Calories: 1495 kcal per serving
- Fat: 93g
- Carbohydrates: 84g
- Fiber: 24g
- Protein: 93g
Related Recipe
See the original recipe: "Pan-Seared Mackerel with Warm Beetroot & Lentil Salad"Bright, fresh, and full of texture, this Pan-Seared Mackerel with Warm Beetroot & Lentil Salad is a testament to how simple ingredients can create extraordinary results. Try it tonight and share your creation with friends — your heart (and taste buds) will thank you!
