Seared lemon mackerel with lentils

Oily fish like mackerel is a great source of omega 3 and this dish is really easy to make.

DURATION 0:01:45

Tags: Lentils, lemon, fish, herb, recipe, mackerel, healthy, seafood,

Recipe - Serves: 4

Ingredients

 

8 small fresh mackerel fillets, pin boned (from the fish service counter)
1 lemon, zest and juice
400g can essential Waitrose Lentils, drained and rinsed
250g pack Waitrose Organic Beetroot, drained and diced
20g pack Cooks’ Ingredients Flat Leaf Parsley, roughly chopped
1 small red onion, thinly sliced
4 tbsp Waitrose LOVE Life Sweet Chilli & Mango Dressing

Method

1. Lay the mackerel fillets in a shallow dish, pour over the lemon juice and sprinkle with the lemon zest. Leave to marinate for 5 minutes.

2. Meanwhile, in a bowl, stir together the lentils, diced beetroot, parsley, red onion and dressing.

3. Heat a large griddle or non-stick frying pan over a high heat and cook the mackerel for 2 minutes on each side until thoroughly cooked – you may have to do this in batches unless you have a very large pan.

4. Divide the lentil salad among serving plates and lay the seared mackerel fillets over the top.

Nutritional Info

Typical values per serving:

Energy 1548.08kJ
370kcals
Fat 20g
Saturated Fat 4.3g
Carbohydrate 19.1g
Sugars 9.5g
Salt 0.5g

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