Name: Pan Seared Mackerel with Roasted Vegetables and Herbed Quinoa
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6.7 ounces Mackerel Fillet; 0.75 cup Cooked Quinoa; 1 large Egg; 1.5 cups Broccoli Florets; 1 medium Red Bell Pepper; 0.75 tablespoon Olive Oil; 1 tablespoon Feta Cheese; 1 tablespoon Fresh Parsley; 1 tablespoon Lemon Juice

Pan Seared Mackerel with Roasted Vegetables and Herbed Quinoa

This is an example of a meal that Solin would create to include in your personalized meal plan.

YOUR SOLIN GENERATED RECIPE

Pan Seared Mackerel with Roasted Vegetables and Herbed Quinoa

Pan-seared mackerel fillets served over a bed of fluffy herbed quinoa and roasted vegetables, finished with a jammy soft-boiled egg and tangy crumbled feta.

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NUTRITION

Protein

54.3g

Fat

47.0g

Carbs

47.3g

SERVINGS

1 serving

INGREDIENTS

6.7 ounces Mackerel Fillet

0.75 cup Cooked Quinoa

1 large Egg

1.5 cups Broccoli Florets

1 medium Red Bell Pepper

0.75 tablespoon Olive Oil

1 tablespoon Feta Cheese

1 tablespoon Fresh Parsley

1 tablespoon Lemon Juice

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PREPARATION

1
Preheat oven to 400°F.
2
Toss broccoli florets and sliced bell peppers with half the olive oil, salt, and pepper on a baking sheet.
3
Roast vegetables for 15-20 minutes until tender and slightly charred.
4
Cook quinoa according to package instructions and fluff with a fork, stirring in chopped parsley and lemon juice.
5
Boil the egg for 6.5 minutes for a jammy yolk, then cool in an ice bath and peel.
6
Season mackerel fillets with salt and pepper.
7
Heat the remaining olive oil in a skillet over medium-high heat.
8
Place mackerel skin-side down in the pan and sear for 3-4 minutes until the skin is crisp, then flip and cook for another 2 minutes.
9
Plate the herbed quinoa topped with roasted vegetables, the seared mackerel, and the halved egg.
10
Garnish with crumbled feta and an extra squeeze of lemon.