Mackerel is a good source of Omega-3 fatty acids and quinoa contains anti-inflammatory phytonutrients. The zesty mojo sauce brings all the flavours together
| انشأ بواسطة | سبينس |
| وقت التحضير | 15 دقائق |
| وقت الطهي | 10 دقائق |
| عدد الأفراد | 4 |
| مطبخ | Other |
| النظام الغذائي | Other |
| إرشادات التحضير | وصفة متوسطة السهولة |
| سعرات حرارية | 726 |
| دهون | 32g |
| المشبعة | 6g |
| بروتين | 48g |
| الكربوهيدرات | 6g |
| السكريات | 3g |
| نظرًا لطبيعة وصفات سبينس للطهي في المنزل والتغيرات الطبيعية في المكونات، يتم تقريب المعلومات الغذائية على قدر الإمكان. تعرف على المزيد | |
المكونات
طريقة التحضير
تحميل PDFRoughly chop the broccoli and place it in a food processor or blender. Pulse until it is finely chopped. Transfer to a microwave-safe bowl along with the frozen peas. Cover and microwave for 3 minutes until cooked. Drain and mix into the cooked quinoa. Zest and juice the lemon and add to the quinoa along with the salt and pepper.
To make the mojo sauce, zest and juice the lime and add them to a blender along with the garlic, cumin, paprika, coriander, parsley, vinegar, 2 tbsp olive oil and salt. Blitz until smooth and adjust the seasoning.
Preheat a griddle pan to smoking hot.
Drizzle the mackerel fillets with 2 tbsp olive oil and season with salt and pepper. Place the fillets skin-side down in the pan, cooking for 4-5 minutes until the skin is crispy and the fish is cooked through. Flip and cook for an additional 2 minutes on the other side. Remove from the grill and set aside.
Divide the green quinoa between four plates and top with the grilled mackerel fillets. Drizzle generously with the mojo sauce and serve.
