Name: Mediterranean Flaked Mackerel and Quinoa Bowl
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Canned mackerel in water; 0.5 cup Cooked quinoa; 1 cup Fresh arugula; 0.5 tbsp Extra virgin olive oil; 1 tbsp Fresh lemon juice; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tbsp Fresh parsley; 0.25 cup Diced cucumber

Mediterranean Flaked Mackerel and Quinoa Bowl

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

YOUR SOLIN GENERATED RECIPE

Mediterranean Flaked Mackerel and Quinoa Bowl

Flaked mackerel and nutrient-dense soft bones served over a bed of fluffy quinoa and peppery arugula with a zesty lemon-herb dressing.

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NUTRITION

Protein

53.7g

Fat

18.8g

Carbs

21.8g

SERVINGS

1 serving

INGREDIENTS

6 oz Canned mackerel in water

0.5 cup Cooked quinoa

1 cup Fresh arugula

0.5 tbsp Extra virgin olive oil

1 tbsp Fresh lemon juice

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Fresh parsley

0.25 cup Diced cucumber

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PREPARATION

1
Place the cooked quinoa in a medium serving bowl as the base.
2
In a small jar, whisk the olive oil, lemon juice, sea salt, and black pepper until emulsified.
3
Gently flake the canned mackerel into large chunks, ensuring the soft, calcium-rich bones are included for texture.
4
Add the fresh arugula and diced cucumber to the quinoa base.
5
Top the greens and grains with the flaked mackerel chunks.
6
Drizzle the lemon-herb vinaigrette over the bowl and finish with a sprinkle of fresh chopped parsley.