Anti-Inflammatory Mackerel and Sardine Plate with Roasted Beet, Tart Cherry and Walnut
A composed plate that stacks four anti-inflammatory bioactives — omega-3s from mackerel and sardine, anthocyanins from tart cherries, ellagic acid from walnut, and oleocanthal from extra-virgin olive oil — over a base of warm lentils and roasted beet. Mackerel and sardine together push B12 to roughly five times the daily target.
- Prep
- 8 min
- Cocción
- 17 min
- Total
- 25 min
- Porciones
- 1
Ingredientes
- 70gsmoked mackerel fillet, flaked
- 3fillets (~50g)sardines in olive oil, drained
- 1/2cup (100g cooked)brown lentils, cooked
- 1medium (~120g)beet, roasted and diced
- 1/4cup (35g)tart cherries, pitted (frozen-thawed or fresh)
- 2tbsp (16g)walnuts, chopped (mind levo timing)
- 1tbsp (14g)extra virgin olive oil
- 1clove (3g)garlic, minced
- 1tsp (5ml)red wine vinegar
- 1tbsp (4g)parsley, chopped
- 1tsp (1g)fresh dill, chopped
- 1/4tsp (1.5g)sea salt
- 1/8tspblack pepper
Preparación
- 01
If your beet isn't pre-roasted: scrub one medium beet, wrap in foil, and roast at 400°F (200°C) for 35-45 minutes until a knife slides through easily. Cool, peel, and dice. (Skip this step if you already have roasted beet on hand.)
- 02
In a small bowl, whisk the olive oil, red wine vinegar, minced garlic, salt, and pepper into a quick vinaigrette.
- 03
Warm the lentils briefly in a small skillet or microwave 30-45 seconds. Toss with half the vinaigrette, the diced beet, and the chopped parsley.
- 04
Plate the warm lentil-and-beet base on a wide plate.
- 05
Arrange the flaked smoked mackerel and the sardine fillets across the lentils.
- 06
Scatter the tart cherries and chopped walnuts over the top.
- 07
Drizzle the remaining vinaigrette over everything and finish with the dill.
Nutrición (por porción)
- Calories
- 510kcal
- Protein
- 32g
- Carbs
- 30g
- Fat
- 30g
- Fiber
- 7g
- Selenium
- 55mcg
- Zinc
- 2.5mg
- Iron
- 4mg
- B12
- 13mcg
- Iodine
- 38mcg
- Sodium
- 620mg