Pan-Seared Mackerel with Warm Lentil and Spinach Salad
A vibrant, heart-healthy dish featuring omega-3-rich mackerel on a bed of warm, earthy Puy lentils, cherry tomatoes, and wilted spinach, all tied together with a zesty lemon-dill vinaigrette.
1650 kalori
$9 porsiyon başına
$35 dakika
2 porsiyon
heart-healthy, any cuisine
Malzemeler
- 300g mackerel fillets (2 fillets)
- 150g dry Puy lentils
- 500ml low-sodium vegetable broth
- 200g cherry tomatoes, halved
- 100g fresh spinach
- 1 small red onion, finely sliced
- 2 cloves garlic, minced
- 45ml extra virgin olive oil
- 1 lemon (juice and zest)
- 2 tablespoons fresh dill, chopped
- Freshly ground black pepper
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Rinse the lentils under cold water. In a medium saucepan, combine the lentils and vegetable broth. Bring to a boil, then reduce the heat to a simmer, cover, and cook for 20-25 minutes until tender but still holding their shape. Drain any excess liquid.
- 2.While the lentils are cooking, prepare the vinaigrette. In a large bowl, whisk together the extra virgin olive oil, lemon juice, lemon zest, minced garlic, and chopped dill. Season generously with black pepper.
- 3.Add the finely sliced red onion and halved cherry tomatoes to the bowl with the vinaigrette.
- 4.Once cooked, add the warm, drained lentils to the bowl. Add the fresh spinach and toss everything together. The heat from the lentils will gently wilt the spinach.
- 5.Pat the mackerel fillets dry with a paper towel and season with black pepper.
- 6.Heat a non-stick skillet over medium-high heat. Place the mackerel fillets skin-side down and cook for 3-4 minutes, until the skin is golden brown and crispy.
- 7.Flip the fillets and cook for another 1-2 minutes on the other side until cooked through.
- 8.To serve, divide the warm lentil salad between two plates and place a seared mackerel fillet on top of each.
Besin Bilgileri
84g
fat
106g
carbs
34g
fiber
96g
protein
Bu tarifi neden seçmelisin
This recipe is exceptionally heart-healthy, combining omega-3 fatty acids from mackerel with high-fiber lentils to support cardiovascular function. It's a balanced, nutrient-dense meal rich in lean protein, vitamins, and minerals for overall wellness.
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