Grilled Mackerel with Warm Lentil, Walnut and Herb Salad
Crisp-skinned grilled mackerel over a warm French lentil salad, tossed with walnuts, parsley, red onion, and a mustard-lemon vinaigrette.
Why it works
Mackerel is about as rich an oily fish as omega-3s get. One serving delivers well over 2 grams of EPA and DHA combined, enough to lower triglycerides and improve how well your arteries flex. French lentils bring roughly 8 grams of soluble pulse fiber, plus potassium and folate, and that folate is what keeps plasma homocysteine from creeping up. Walnuts add alpha-linolenic acid and polyphenols, and the olive-oil-and-lemon dressing supplies monounsaturated fat on top of that. Put it all together and you've improved your LDL-to-HDL profile without adding meaningful sodium to the plate.
Follows Mediterranean-diet and AHA evidence on oily-fish omega-3s and tree nuts, the same nut arm PREDIMED ran, for better lipid profiles and lower cardiovascular risk.
Ingredients
- 2 whole mackerel fillets (5 oz / 140 g each)
- 3/4 cup dried French (Puy) lentils
- 2 tbsp chopped walnuts
- 1/4 red onion, finely diced
- 1/2 cup fresh parsley, chopped
- 2 tbsp extra-virgin olive oil
- 1 tbsp lemon juice
- 1 tsp Dijon mustard
- 1 clove garlic, minced
- 1/4 tsp black pepper
- 1 tsp olive oil for the fish
Method
- Simmer the lentils in unsalted water for 20-25 minutes until tender but still holding shape, then drain.
- Whisk olive oil, lemon juice, Dijon, garlic, and black pepper into a vinaigrette.
- Toss the warm lentils with the vinaigrette, red onion, walnuts, and parsley.
- Pat the mackerel dry, score the skin lightly, and rub with 1 tsp olive oil.
- Grill or pan-sear skin-side down over medium-high heat for 3-4 minutes, then flip and cook 2 minutes until just opaque.
- Spoon the warm lentil salad onto plates and lay the crisp-skinned mackerel on top.
