Pan-Seared Mackerel with Mediterranean Quinoa Salad
A vibrant, heart-healthy dish featuring omega-3 rich mackerel fillets served over a refreshing quinoa salad with cucumber, tomatoes, and a zesty lemon-herb dressing. Ideal for a balanced, diabetic-friendly meal.
1280 calorias
$9 por porção
$30 min
2 porções
diabetic-friendly, any cuisine
Ingredientes
- 300g mackerel fillets, skin-on
- 100g uncooked quinoa
- 200ml water or vegetable broth
- 150g cherry tomatoes, halved
- 1 small cucumber, diced
- 1/2 red onion, finely sliced
- 15g fresh parsley, chopped
- 10g fresh mint, chopped
- 30ml extra virgin olive oil
- 1 lemon (juice and zest)
- 1 clove garlic, minced
- Salt and black pepper to taste
Disponível para membros NutriPro.
Instruções
- 1.Rinse 100g of quinoa. In a small pot, combine quinoa with 200ml of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork and let it cool slightly.
- 2.While the quinoa cooks, prepare the dressing by whisking together 15ml of olive oil, the juice and zest of 1 lemon, 1 minced garlic clove, salt, and pepper in a small bowl.
- 3.In a large bowl, combine the cooked quinoa, 150g halved cherry tomatoes, diced cucumber, 1/2 sliced red onion, 15g chopped parsley, and 10g chopped mint. Pour the dressing over and toss to combine.
- 4.Pat the 300g mackerel fillets dry and season both sides with salt and pepper. Heat the remaining 15ml of olive oil in a non-stick skillet over medium-high heat.
- 5.Place the fillets skin-side down and cook for 3-4 minutes until the skin is crisp. Flip carefully and cook for another 2-3 minutes until the fish is opaque and cooked through.
- 6.Divide the quinoa salad between two plates and top each with a seared mackerel fillet. Serve immediately.
Informações Nutricionais
81g
fat
76g
carbs
12g
fiber
72g
protein
Porque esta receita
This recipe is excellent for diabetic-friendly diets. Mackerel provides anti-inflammatory omega-3s, while quinoa offers low-glycemic, high-fiber carbs for stable blood sugar. The fresh vegetables add essential vitamins and antioxidants.