Name: Smoked Mackerel & Quinoa Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2
Ingredients: 2 fillets of smoked mackerel; 100g of quinoa; 1 sweet potato (diced); 1 red onion; 1 tbsp of olive oil; 50g of spinach; 200ml of water; Sea salt and black pepper (for seasoning)

Smoked Mackerel & Quinoa Salad

As it is an oily fish, Mackerel provides us with two of the essential fatty acids of Omega 3, EPA and DHA, which can only be obtained from dietary sources and have a number of functions including lifting mood and also may reduce depression. Sweet Potatoes are rich in Vitamin B6, which is incredibly important for mental health and considered low on the glycaemic index scale. A low GI diet is beneficial as it stabilises and evens out blood sugar and enables the energy in our food to be released much more slowly, thus avoiding huge surges in our blood sugar, which in turn can affect our state of mind and lead to mood swings.

Total Time: 30 minutes
Yield: 2 1x

Ingredients

Scale

2 fillets of smoked mackerel
100g of quinoa
1 sweet potato (diced)
1 red onion
1 tbsp of olive oil
50g of spinach
200ml of water
Sea salt and black pepper (for seasoning)

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Instructions

Rinse the quinoa under cold water for a few minutes and transfer into a saucepan, adding 200ml of water
Place over a medium heat on the hob and bring the quinoa to the boil, then simmer for around 20 minutes (or until tender and the liquid is absorbed)
Cook the diced sweet potato for 10 to 15 minutes in boiling water (depending on the size of the cubes)
Slice and dice the red onion and cook in olive oil in a frying pan until transparent
Steam the spinach for 2 to 3 minutes
Drain the quinoa and mix in the cooked sweet potato, the red onion, and the spinach
Flake the mackerel fillets over the quinoa salad and mix
Season with sea salt and black pepper, to taste

Author: Amanda Geary Pate
Prep Time: 10
Cook Time: 20