Photo: Caroline Attwood
Baked Mackerel with quinoa
16 ingredients
Serves 4
openrecipes
Delicious baked mackerel served with Harissa quinoa for a quick and healthy supper
Estimated Nutrition (whole recipe, rough)
996
Calories
64g
Protein
46g
Fat
83g
Carbs
Counts 13 of 15 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Quinoa | 1 cup cooked (185g) | 222 |
| Salmon | 100g cooked | 208 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Butter | 1 tbsp (14g) | 102 |
| Cherry | 1 cup (138g) | 87 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Mackerel | not in our table | 0 |
| Harissa | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- For the fish:
- 4 mackerel fillets
- 4 tsp Olive oil
- 8 cherry tomatoes
- Juice of 1/2 Lemon
- Handful of parsley
- 4 tsp of butter
- Salt & pepper
- For the quinoa:
- 200g quinoa
- 1/4 red onion, chopped
- 1/2 red pepper, chopped
- 600mls Chicken stock (cube is fine)
- 1 tsp Harissa paste
- 1 tbsp Olive oil
- Salt & pepper
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes