Recipe: Healthy Lentil Mackerel Salad
I LOVE canned seafood. Not only is canned seafood often more affordable than fresh seafood, but canned seafood is incredibly versatile! Especially with all the boutique and craft canneries popping up these days, canned seafood is making a real comeback!
Mackerel is some of my favourite canned seafood to enjoy. These small, oily fish are incredibly flavourful and packed with nutritious omega-3 fatty acids. Just one serving of mackerel contains 2670 mg of omega-3s. Notably, this is more omega-3 than the majority of other oily fish provide, and mackerel is a very affordable fish too. Mackerel is also a significant source of protein and vitamins D and B12.
Even better? You can feel great about eating mackerel because most mackerel fisheries around the world are sustainably managed. Small fish like mackerel are often a sustainable seafood choice because of their position at the bottom of the food chain. Some mackerel fisheries are MSC certified, including the Bering Sea mackerel fishery. The Monterey Bay Aquarium's Seafood Watch program also recommends mackerel from several US fisheries as good choices.
Good for you and good for the planet - mackerel is a win, win!
This mackerel recipe pairs with lentils for an extra protein punch. Best of all? Since the lentils are the only thing that you need to cook for this recipe, it can be put together in less than half an hour. Perfect for weekday lunches! To save even more time, you can batch cook a bunch of lentils the day before making this recipe, so that when it's time to make the salad, all you have to do is throw everything together in a bowl!
Lentil Mackerel Salad
High protein and packed with omega-3's, this healthy mackerel salad is perfect for a hot summer day.
Large pot
Small bowl
1 cup lentils du puy
1 sprig thyme
1 bay leaf
2 cloves of garlic (divided) (Use 1 for the lentils and save the other for the dressing)
1 tbsp Herbe de Provence
2 120g tins of mackerel (I used LATA mackerel in oil, but any mackerel in oil will work )
1/2 bell pepper, diced
1/2 red onion, diced
Juice of 1 lemon
1/4 bunch of cilantro, chopped
2 tbsp white wine vinegar
2 tbsp Dijon mustard
1/3 cup olive oil
salt and pepper to taste
Make the lentils
Rinse the lentils and remove any bad lentils. Place a large pan of water on high heat and add the lentils, Herbe de Provence, thyme, bay leaf, and garlic. Bring the pot to a boil, reduce heat to a very low simmer. Cover the pot with a lid and cook for 20-25 minutes or until tender but not mushy. *You can also make your lentils in an instant post, which is what I do. 10/10 recommend - the instant pot is a lifesaver!
Prepare the salad ingredients
While lentils cook, prepare the rest of the salad ingredients. Chop the red onion, bell pepper, and cilantro. Dice the garlic. Set all chopped ingredients aside.
Make the dressing
Beat vinegar, dijon mustard, and olive oil together until completely mixed. Add a pinch of salt to taste.
Assemble
Once the lentils are finished cooking, drain them and remove the herbs. Either let the lentils cool to luke warm or rinse in cold water.
Top the lentils with red onion, bell pepper, and mackerel chunks. Combine. Drizzle with dijon mustard dressing and lemon juice. Top with chopped cilantro and salt and pepper to taste. Serve immediately.
Double this recipe to have easy leftovers for lunch. If you're doubling for leftovers, set aside half of the lentil and vegetable mix and leave the second can of mackerel in its tin. Open it and top the lentil mixture with the mackerel when ready to eat.
WINE PAIRING: Pair this cool summer salad with a crisp Sauvignon Blanc to complement the sharp favours of the dijon mustard and red onions.