Brown Rice with Mackerel, Swiss Chard & Lima Beans

Health Highlights

Ingredients

1/2 cup	Brown rice, medium-grain, cooked
1/2 tbsp	Olive Oil, Extra Virgin
1 fillet	Mackerel
1/2 cup	Swiss chard
1/2 tbsp	Olive Oil, Extra Virgin
1/2 cup	New potatoes (wash; do not peel)
1/2 cup slices	Avocado
1/2 cup sliced	Tomato
1 can (15oz)	Lima beans, canned (rinsed and drained)
2 tbsp chopped	Shallots (for dressing)
1/4 cup	Lemon juice (for dressing)
2 tbsp	Olive Oil, Extra Virgin (for dressing)
1 tbsp	Pistachio nuts (chopped)
1 tbsp hulled	Sunflower seeds
1 sprig	Parsley, fresh

Cook rice as per package instructions.
Over medium heat, warm olive oil in a non-stick skillet and brown the mackerel fillets, about 2 minutes per side. Set aside on a plate.
In a separate pan, sauté Swiss chard in oil for 5-10 minutes.
Bring a pot of water to a boil and add the potatoes. Boil potatoes for 15-20 minutes.
Add the rice to a bowl and top with sautéed Swiss chard, boiled tiny potatoes, sliced avocado, tomatoes, and lima beans.
To make the dressing, whisk together the shallots, fresh lemon juice, and olive oil together; drizzle over the bowl.
Top with seared mackerel fillet and sprinkle with chopped pistachios, sunflower seeds, and parsley.

Nutritional Highlight:

Mackerel is a good source of protein and Omega-3 fatty acids!

Calories 689

Calories from fat 378

Calories from saturated fat 62

Total Fat 42 g

Saturated Fat 6.8 g

Trans Fat 0.0 g

Polyunsaturated Fat 7.8 g

Monounsaturated Fat 23.7 g

Cholesterol 40 mg

Sodium 650 mg

Potassium 1572 mg

Total Carbohydrate 59 g

Dietary Fiber 14.7 g

Sugars 4.1 g

Protein 25.8 g