Mackerel with Red Pepper Quinoa Salad

Serves 4

Ingredients

4 fresh mackerel fillets
200g quinoa
1.5 litres of good quality vegetable stock
80g rocket
2 cloves of garlic
1 red chilli
170g seasonal vegetables - we chose sugar snap peas and mangetout
250g red pepper, roasted
1 tbsp olive oil
1 small red onion

Method

  • For the mackerel, heat the olive oil in a frying pan. Add the mackerel and fry for 2 minutes on each side and then remove from the pan.
  • For the quinoa salad, put the quinoa into a saucepan with 400ml of the vegetable stock. Bring to the boil and then let simmer for 10 minutes before removing from the heat. Allow the quinoa to absorb any remaining stock.
  • Meanwhile, add the rocket, garlic, chilli and 100ml of the vegetable stock to a food processor and blend until smooth.
  • Bring the remaining stock to the boil, add the sugar snap peas/mangetout and boil for 3-5 minutes.
  • Once cooked, add them to the quinoa, diced red onion, rocket mixture and roasted red peppers. Mix well and serve with the mackerel.

Per serving 

484 kcals, 1946 kjoules, fat 20g, saturates 3.6g, sugars 14.9g, salt 2.6g

Per 100g

73 kcals, 297 kjoules, fat 3.1g, saturates 0.6g, sugars 2.3g, salt 0.4g
Medium fat, low saturates, low sugars, medium salt