Pan-Seared Mackerel with Warm Puy Lentil & Fennel Salad

If you're craving a dish that feels bright, balanced, and bursting with Mediterranean character, this Pan-Seared Mackerel with Warm Puy Lentil & Fennel Salad delivers on every level. Each bite offers a harmonious blend of textures — the crisp, golden skin of the mackerel, the tender earthiness of lentils, and the gentle crunch of fennel.

This recipe celebrates the natural richness of mackerel, one of the best sources of heart-healthy omega-3s, paired with wholesome lentils and a lemon-dill dressing that brings everything together beautifully. It’s an elegant plate that’s surprisingly easy to make and perfect for both weeknight dinners and weekend gatherings.

Whether you’re exploring the Mediterranean diet or just looking for something fresh and nourishing, this dish is sure to become a new favorite.

Ingredients

• 2 mackerel fillets (approx. 300g total)
• 150g dry Puy lentils
• 500ml vegetable broth or water
• 1 small fennel bulb, thinly sliced
• 150g cherry tomatoes, halved
• 100g baby spinach
• 2 cloves garlic, minced
• 1 lemon
• 15g fresh dill, chopped
• 30ml extra virgin olive oil
• Salt and fresh black pepper to taste

Instructions

1. Rinse the puy lentils. In a medium pot, combine lentils and vegetable broth. Bring to a boil, then reduce heat and simmer for 20-25 minutes until tender but firm. Drain any excess liquid.
2. While lentils cook, prepare your vegetables. Thinly slice the fennel bulb (reserving some fronds for garnish), halve the cherry tomatoes, mince the garlic, and chop the dill.
3. Heat 15ml of olive oil in a large pan over medium heat. Add the sliced fennel and cook for 5-7 minutes until softened. Add the minced garlic and cook for another minute until fragrant.
4. Add the cherry tomatoes and cook for 2-3 minutes. Stir in the cooked lentils, baby spinach, and chopped dill. Cook until the spinach has wilted, then remove from heat. Squeeze in the juice of half a lemon and season with salt and pepper.
5. Pat the mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of oil in a non-stick 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 between two plates and top each with a pan-seared mackerel fillet. Garnish with fennel fronds and a wedge of lemon.

Tips & Substitutions

• Make it vegetarian: Replace mackerel with grilled halloumi or roasted aubergine slices.
• Boost the flavor: Add a spoonful of capers or a drizzle of balsamic glaze before serving.
• Prep ahead: Cook the lentils in advance and store them in the fridge for up to 3 days to save time.

Nutrition

Approximate total recipe values:

• Calories: 1720 kcal
• Fat: 108g
• Carbohydrates: 80g
• Fiber: 28g
• Protein: 108g

With its wholesome ingredients and vibrant flavors, this dish is proof that healthy eating can be both satisfying and full of character. Try it this week and share your creation — your table (and your heart) will thank you!