Mighty Mackerel

15 15 909
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 4
Mighty Mackerel
Health Highlights

Ingredients


300 gm Quinoa, uncooked
1 tsp Sea Salt (for quioa)
1/2 medium Lemon
4 whole fish Mackerel (scaled, gutted, sustainable source)
1 dash Salt and pepper (to taste, for mackerel)
1 tsp Cilantro (coriander)
2 tbsp Extra virgin olive oil
800 gm Tomato (mixed colour, sliced)
1 pepper(s) Red chili pepper (also chile or chilli)
1 tbsp Balsamic vinegar
2 sprig Rosemary, fresh
2 clove(s) Garlic
2 leaf Basil, fresh
2 tsp Horseradish, prepared
1/2 cup Skyr plain yogurt

Instructions


1. Put 1 mug of quinoa and 2 mugs of boiling water into the medium pan with a pinch of sea salt and the lemon half, then pop the lid on and stir every now and again.

2. On greaseproof paper, score the mackerel on both sides at 2cm intervals down to the bone. Rub all over with salt, black pepper and the ground coriander, then put into the large frying pan on medium-high heat with 1 tablespoon of olive oil.

3. Slice the tomatoes any way you like and arrange on a large board or platter, then finely slice and sprinkle over the red chilli peppers.

4. Strip the rosemary leaves over the fish, then crush and add the whole garlic cloves. Turn the fish when golden (roughly 4 to 5 minutes on each side).

5. When the quinoa is cooked (after roughly 10 minutes), drain it and use tongs to squeeze over the lemon juice, then spoon the quinoa into the centre of the tomatoes.

6. Drizzle with 2 tablespoons of extra virgin olive oil and the balsamic, and a pinch of salt and pepper. Lay the crispy fish on top.

7. Mix the yoghurt and horseradish together and dollop it over the fish.

8. Add the basil leaves as garnish and serve.


Nutrition Facts

Per Portion

Calories 909
Calories from fat 433
Calories from saturated fat 85
Total Fat 48 g
Saturated Fat 9.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 11.1 g
Monounsaturated Fat 18.9 g
Cholesterol 163 mg
Sodium 888 mg
Potassium 1618 mg
Total Carbohydrate 64 g
Dietary Fiber 8.3 g
Sugars 7.5 g
Protein 59 g

Dietary servings

Per Portion


Fruit 0.1
Grain 3.8
Meat 2.6
Milk Alternative 0.2
Vegetables 2.3

Energy sources


Pygal26%444.7581514120799135.7847627236862748%378.57482166246626282.7384258276054526%316.2121254588776134.7408134677705226%48%26%CarbohydratesFatProtein
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