This Roasted Vegetable & Mackerel Lentil Salad is the kind of dish that feels both hearty and wholesome. It’s packed with texture — smoky roasted vegetables, tender lentils, and flaked mackerel — all tied together with a zesty lemon-garlic vinaigrette.

Perfect for weekday lunches or an easy dinner, this salad delivers rich flavor and balanced nutrition without breaking the budget. It’s proof that healthy doesn’t have to be complicated — or expensive.

Whether served warm or chilled, this salad makes a satisfying meal on its own, offering plenty of fiber, protein, and heart-friendly omega-3s.

Ingredients

• 200g mackerel fillets (canned or fresh)
• 150g dry brown or green lentils
• 1 medium red bell pepper, chopped
• 1 medium courgette, chopped
• 1 small red onion, sliced
• 150g cherry tomatoes, halved
• 2 cloves garlic, minced
• 1 lemon, for juice
• 30ml extra virgin olive oil
• 1 small bunch fresh parsley, chopped
• Salt and black pepper to taste

Instructions

1. Preheat your oven to 200°C (400°F). On a baking tray, toss the chopped bell pepper, courgette, and red onion with half the olive oil, salt, and pepper. Roast for 20–25 minutes until tender and slightly caramelized.
2. Cook the lentils: Rinse and place them in a saucepan with 500ml of water. Bring to a boil, then reduce heat and simmer for 20–25 minutes, or until tender. Drain any excess water.
3. Make the vinaigrette: In a small bowl, whisk together the remaining olive oil, lemon juice, minced garlic, salt, and pepper.
4. Combine: In a large bowl, mix the cooked lentils, roasted vegetables, and halved cherry tomatoes.
5. Add mackerel: Flake the mackerel fillets and gently fold them into the mixture.
6. Finish: Pour the vinaigrette over the salad, sprinkle with fresh parsley, toss gently, and adjust seasoning to taste before serving.

Tips & Substitutions

• Use smoked mackerel for a deeper, more savory flavor that complements the roasted vegetables beautifully.
• Make it vegetarian by swapping mackerel for grilled halloumi or marinated tofu.
• Meal prep friendly: Store the salad (without dressing) for up to 3 days and add vinaigrette just before serving.

Nutrition

Calories: 1285 kcal (serves 2–3)

• Fat: 58g
• Carbohydrates: 120g
• Fiber: 34g
• Protein: 76g