Stewed Lentils with Mackerel FilletsHoje para Jantar
Lentils are a protein-rich and filling ingredient that makes any dish into a meal. In this recipe green lentils are the base for seared mackerel fillets. The mackerel is seasoned with fresh herbs for a vibrant and bold kick of flavor. An extra sprinkling of herbs finishes the whole dish off with a fresh brightness. Try this for dinner or during the summer grill the fish and serve outside for a healthy and vibrant lunch.
- 1 cup green lentil
- 1 leeks (sliced into rings)
- 3 tablespoons olive oil
- 1 carrots (cut in cubes)
- 2 bay leaves
- 1 garlic cloves (finely chopped)
- 1 lemon
- 2 mackerel fillets
- ground black pepper
- herbs (Aromatic, parsley, cilantro, thyme, dill)
- 1In a pot, place the lentils, leek, garlic, carrots, bay leaves, 2 tablespoons of olive oil, and 2 cups of water. Season with salt. Bring to boil on medium heat, and simmer until the lentils are soft and bulging.
- 2Season the mackerel fillets with salt and pepper (don't overdo it, because the mackerel already has a strong taste).
- 3Heat 1 tablespoon of olive oil in a nonstick skillet. Add the mackerel fillets with the skin down.
- 4Sprinkle some chopped aromatic herbs, but save some parsley and coriander to garnish.
- 5Let the fillets cook, without stirring, for 5 minutes.
- 6Turn them over carefully, and cook for only 1 or 2 minutes. Like all fish, if you overcook it, it will dry out.
- 7Pour the lentils in a dish.
- 8Squeeze half a lemon on the fish fillets, and remove after 30 seconds so that the juice does not burn the fish, or make it bitter.
- 9Arrange the fillets on top of the lentils, garnish with parsley, coriander, and sprouts.
PER SERVING *
|Calories330Calories from Fat100|
|% DAILY VALUE*|
|Calories from Fat100|
|% DAILY VALUE*|
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.