Pan-Seared Mackerel with Warm Lentil & Fennel Salad
A vibrant, Mediterranean-inspired dish featuring crispy-skinned mackerel atop a hearty and flavorful salad of Puy lentils, sweet fennel, and bell peppers. This recipe is quick, elegant, and packed with nutrients for a balanced meal.
1400 kalori
$8 porsiyon başına
$30 dakika
2 porsiyon
diabetic-friendly, any cuisine
Malzemeler
- 240g mackerel fillets (2 x 120g)
- 120g dry Puy lentils
- 400ml vegetable broth or water
- 1 small fennel bulb, thinly sliced
- 1 red bell pepper, deseeded and sliced
- 150g cherry tomatoes, halved
- 100g fresh spinach
- 2 cloves garlic, minced
- 1 lemon
- 30ml extra virgin olive oil
- 15g fresh parsley, chopped
- Sea salt and freshly ground black pepper to taste
Yalnızca NutriPro üyeleri için kullanılabilir.
Talimatlar
- 1.In a saucepan, combine 120g rinsed Puy lentils with 400ml vegetable broth. Bring to a boil, then cover and simmer for 20-25 minutes until tender. Drain well.
- 2.While the lentils cook, heat 15ml olive oil in a large skillet over medium heat. Add 1 sliced fennel bulb and 1 sliced red bell pepper, sautéing for 5-7 minutes until softened.
- 3.Add 2 minced garlic cloves, 150g halved cherry tomatoes, and 100g fresh spinach. Cook for 3-4 minutes until tomatoes soften and spinach wilts. Transfer the vegetable mixture to a large bowl.
- 4.Add the cooked lentils and 15g chopped parsley to the bowl. Squeeze in the juice of half a lemon, season with salt and pepper, and toss to combine.
- 5.Pat the mackerel fillets dry and season them with salt and pepper. Heat the remaining 15ml olive oil in the skillet over medium-high heat. Cook the fillets skin-side down for 3-4 minutes until crisp.
- 6.Flip the fillets and cook for another 2-3 minutes until opaque and cooked through. Serve the mackerel immediately over the warm lentil salad, with a lemon wedge on the side.
Besin Bilgileri
78g
fat
92g
carbs
23g
fiber
78g
protein
Bu tarifi neden seçmelisin
This recipe is excellent for blood sugar management due to its high fiber from lentils and vegetables, slowing carbohydrate absorption. The mackerel provides lean protein and essential omega-3 fatty acids, supporting heart health, which is vital for diabetics.