Super-green salad with crispy mackerel

Herby quinoa, avo, spinach & broccoli

Super-green salad with crispy mackerel

Super-green salad with crispy mackerel

Serves Serves 4
Time Cooks In25 minutes
DifficultyNot too tricky
Nutrition per serving Plus
  • Calories 595 30%
  • Fat 31.3g 45%
  • Saturates 5.7g 29%
  • Sugars 7.3g 8%
  • Salt 0.9g 15%
  • Protein 36.4g 73%
  • Carbs 45.6g 18%
  • Fibre 8.6g -
Of an adult's reference intake
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Ingredients

  • 300 g quinoa
  • extra virgin olive oil
  • 2 lemons
  • 2 cloves of garlic
  • 1 fresh red chilli
  • olive oil
  • 1 teaspoon cumin seeds
  • ½ teaspoon mustard seeds
  • ½ teaspoon ground turmeric
  • 100 g sprouts and shoots
  • 400 g broccoli
  • 100 g baby spinach
  • 1 ripe avocado
  • 4 x 200 g whole mackerel, gutted, pin-boned or 4 x 100g mackerel fillets
  • 1 bunch of fresh soft mixed herbs, such as flat-leaf parsley, mint, coriander , (30g)
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Method

  1. Cook 300g of quinoa according to the packet instructions, then transfer to a bowl. Drizzle with 1 tablespoon of extra virgin olive oil and squeeze over the juice from 1 lemon, then leave aside to cool.
  2. Meanwhile, peel and finely slice 2 cloves of garlic and finely slice 1 fresh red chilli (deseed if you like).
  3. Drizzle ½ a tablespoon of olive oil into a non-stick frying pan on a medium heat, add the garlic, chilli, 1 teaspoon of cumin seeds and ½ a teaspoon of mustard seeds, then fry for 2 to 3 minutes, or until golden.
  4. Add ½ a teaspoon of ground turmeric and 100g of sprouts and shoots, toss together, then fry for a further 5 minutes, or until crisp, then leave to one side.
  5. Cut 400g of broccoli into small florets and cook in a pan of boiling water for around 5 minutes, or until cooked but still with a bit of bite. Plunge into a bowl of cold water, then drain and add to the quinoa, along with 100g of baby spinach and the crispy sprouts and shoots.
  6. Halve and destone 1 ripe avocado, then use a teaspoon to scoop little curls of flesh all over the salad, then toss together.
  7. Place a griddle pan on a high heat.
  8. Finely slice the remaining lemon into rounds, then drizzle the mackerel with olive oil, season with sea salt and black pepper, then stuff with the lemon slices and 1 bunch of mixed soft herbs (30g), reserving a a few sprigs for the salad.
  9. Grill the mackerel for 4 to 5 minutes on each side, or until bar-marked and beautifully crisp.
  10. Finely chop the reserved herbs and scatter over the quinoa salad, then serve alongside the crispy mackerel.