Pan-Seared Mackerel with Warm Lentil & Beetroot Salad
A vibrant, heart-healthy dish featuring omega-3 rich mackerel fillets served over a warm, earthy salad of Puy lentils, roasted beetroot, and a zesty lemon-dill vinaigrette. This balanced meal is both satisfying and incredibly nutritious.
2340 kalori
$5 porsiyon başına
$45 dakika
4 porsiyon
heart-healthy, any cuisine
Malzemeler
- 4 mackerel fillets, skin on (approx. 150g each)
- 200g Puy lentils, rinsed
- 500g raw beetroot, peeled and cubed
- 1 large red onion, thinly sliced
- 2 cloves garlic, minced
- 60ml extra virgin olive oil, divided
- 1 large lemon, juiced
- 1 small bunch fresh dill, chopped
- Salt and freshly ground black pepper to taste
- 500ml vegetable broth or water (for lentils)
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.Preheat your oven to 200°C (400°F). Toss the cubed beetroot with 15ml (1 tbsp) of olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes, or until tender and slightly caramelized.
- 2.While the beetroot roasts, place the rinsed lentils in a saucepan with the vegetable broth or water. Bring to a boil, then reduce heat, cover, and simmer for 20-25 minutes until tender but not mushy. Drain any excess liquid.
- 3.In a large bowl, whisk together the remaining 45ml of olive oil, lemon juice, minced garlic, and chopped dill to create the vinaigrette. Season with salt and pepper.
- 4.Add the warm cooked lentils, roasted beetroot, and sliced red onion to the bowl with the vinaigrette. Gently toss to combine everything.
- 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. Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp and golden.
- 6.Flip the fillets and cook for another 1-2 minutes until just cooked through. To serve, divide the warm lentil salad among four plates and top each with a pan-seared mackerel fillet.
Besin Bilgileri
29g
fat
48g
carbs
15g
fiber
42g
protein
Bu tarifi neden seçmelisin
This recipe is exceptionally heart-healthy, rich in omega-3 fatty acids from mackerel which support cardiovascular function. The high fiber from lentils and beetroot helps manage cholesterol, making this a nutritious and balanced meal for overall wellness.
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