Quinoa and Mackerel Bowl
Flaky mackerel and fluffy quinoa come together in a bright, protein-rich bowl.
Dietary
Pescatarian, Wheat free, Dairy free, Nut free, Halal
Allergens
Fish
This bowl pairs tender simmered quinoa with pan-seared mackerel fillets, crisp vegetables, and a tangy lemon-mustard dressing. It draws on Mediterranean flavors while staying quick enough for a weeknight dinner. Serve warm or at room temperature for a light but satisfying meal.
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1/4 teaspoon salt
- 4 mackerel fillets
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 0 salt and pepper, to taste
Method
-
In a 6-quart saucepan, combine the rinsed quinoa, water, and 1/4 teaspoon salt. Bring to a boil over high heat.
-
Reduce heat to low, cover, and simmer until the quinoa is tender and the water is absorbed.
-
Remove the quinoa from heat and let it stand covered, then fluff with a fork.
-
Pat the mackerel fillets dry and season both sides with 1/2 teaspoon salt and the black pepper.
-
Heat 1 tablespoon olive oil in a 9-inch skillet over medium-high heat. Add the mackerel fillets skin-side down.
-
Sear the mackerel until the skin is crisp and golden, then flip and cook the other side until just cooked through.
-
Transfer the mackerel to a plate and flake into large pieces, discarding any bones.
-
In a small bowl, whisk together the 3 tablespoons olive oil, lemon juice, Dijon mustard, and minced garlic. Season with salt and pepper to taste.
-
Divide the quinoa among four bowls and top with cherry tomatoes, cucumber, red onion, and flaked mackerel.
-
Drizzle each bowl with the lemon-mustard dressing and garnish with chopped parsley before serving.
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Quinoa and Mackerel Bowl
This bowl pairs tender simmered quinoa with pan-seared mackerel fillets, crisp vegetables, and a tangy lemon-mustard dressing. It draws on Mediterranean flavors while staying quick enough for a weeknight dinner. Serve warm or at room temperature for a light but satisfying meal.
40 min 4 servings 460 cal
Ingredients
- 1 cup quinoa, rinsed
- 2 cups water
- 1/4 teaspoon salt
- 4 mackerel fillets
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/4 cup red onion, thinly sliced
- 1/4 cup fresh parsley, chopped
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon Dijon mustard
- 1 clove garlic, minced
- 0 salt and pepper, to taste
Method
- 1
In a 6-quart saucepan, combine the rinsed quinoa, water, and 1/4 teaspoon salt. Bring to a boil over high heat.
- 2
Reduce heat to low, cover, and simmer until the quinoa is tender and the water is absorbed.
- 3
Remove the quinoa from heat and let it stand covered, then fluff with a fork.
- 4
Pat the mackerel fillets dry and season both sides with 1/2 teaspoon salt and the black pepper.
- 5
Heat 1 tablespoon olive oil in a 9-inch skillet over medium-high heat. Add the mackerel fillets skin-side down.
- 6
Sear the mackerel until the skin is crisp and golden, then flip and cook the other side until just cooked through.
- 7
Transfer the mackerel to a plate and flake into large pieces, discarding any bones.
- 8
In a small bowl, whisk together the 3 tablespoons olive oil, lemon juice, Dijon mustard, and minced garlic. Season with salt and pepper to taste.
- 9
Divide the quinoa among four bowls and top with cherry tomatoes, cucumber, red onion, and flaked mackerel.
- 10
Drizzle each bowl with the lemon-mustard dressing and garnish with chopped parsley before serving.
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