Baked Mackerel with Lentils & Lemon

Name: Baked Mackerel with Lentils & Lemon
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Ingredients: 2 Mackerel fillets; 200 g Cooked lentils (or tinned); ½ Lemon; 1 tbsp Olive oil; 1 clove Garlic; 1 tbsp Fresh parsley, chopped; Salt and pepper

28 minPescatarianMediterraneanFollicular phaseHormone balanceOvenHigh fiber

Servings:

Ingredients

—Mackerel fillets — 2
—Cooked lentils (or tinned) — 200 g
—Lemon — ½
—Olive oil — 1 tbsp
—Garlic — 1 clove
—Fresh parsley, chopped — 1 tbsp
—Salt and pepper

Allergens

Contains fish

Method

01Preheat the oven to 200°C.
02Place the mackerel on a baking tray, drizzle with oil and lemon juice, and season with salt.
03Bake for 15–18 minutes until cooked through.
04Warm the lentils in a pan with the garlic, lemon zest and remaining oil.
05Spoon the lentils onto a plate and top with the mackerel.
06Scatter with parsley before serving.

Why this works

Mackerel is one of the richest sources of long-chain omega-3 fats (EPA and DHA), which support heart health and healthy cell membranes throughout the body. Lentils add fibre and plant protein.

Sources

— Circulation, AHA Science Advisory, 2018

Nutrition (per serving)

420

kcal

34g

protein

20g

fat

26g

carbs

fiber

Always check product labels for allergens.