This quinoa salad with grilled mackerel and green beans is balanced, blood sugar-friendly and bursting with omega-3 fats and quality proteins. It takes no time to prepare and is perfect for lunch or dinner!

Protein has little to no impact on blood sugar levels; it can slow digestion, fill you up and reduce the risk of blood sugar spikes when you eat large quantities of carbohydrate-rich meals. Because of these benefits, pairing carbohydrates with quality proteins, fibre and fat at each meal is always good.

In this meal, I’ve paired quinoa (a carbohydrate also rich in quality proteins) with mackerel (rich in quality proteins and fat) and green beans, which are rich in fibre. Before I share the recipe, let’s explore the

Nutritional Highlights

Vitamin D works closely with calcium and phosphorus to maintain bone health. Low vitamin D is associated with a higher risk of prediabetes. Per serving, this meal provides 7 mcg or 70% of the daily recommended nutrient intake (RNI).

Potassium works closely with sodium and chloride to maintain acid balance, electrical charge and blood pressure. A low-potassium diet is associated with high blood pressure.  Per serving, this meal provides 928 mg or 26.5% of the daily RNI of potassium.

Selenium is an antioxidant that works with vitamin E to prevent damage from free radicals. Low selenium levels raise the risk of inflammation and associated diseases, including cancer and cardiovascular disease. This meal provides 72mcg or 120% of the RNI of selenium for females per serving.

Magnesium lowers fasting blood glucose, improves insulin sensitivity and lowers inflammation. This meal provides 113 mg or 32% of the RNI of magnesium per serving.

Vitamin B12 is crucial to produce the protective covering (myelin sheaths) around nerve cells. It also works with folic acid to process some amino acids. A B12 deficiency can cause neurological problems and anaemia. This meal provides 9mcg or 450% of the RNI of vitamin B12.

How to Cook Quinoa Salad, Grilled Mackerel & Green Beans

Serves: 2 | Prep time: 10 mins | Cook time: 35 mins

Ingredients

For the quinoa salad

• 60g quinoa, cooked
• 80g green lentils, cooked
• ½ small cucumber, diced
• 40g green peas, cooked
• Small handful raw spinach, chopped

For the dressing

• 2 teaspoons extra virgin olive oil
• 1 teaspoon apple cider vinegar
• ½ teaspoon garlic paste
• 1 teaspoon chilli paste (optional)
• Pinch of salt, to taste

• 2 small fillets smoked mackerel
• 200g green beans, steamed

Directions

1. Preheat the oven to 200C (400F), then line a baking tray with parchment paper. Place the mackerel fillets on the lined baking tray and heat until warm.
2. In the meantime, combine the ingredients for the dressing, then set aside.
3. Chop a few green beans, then combine them with the ingredients for the quinoa salad in a medium bowl. Add the dressing and stir thoroughly to combine.
4. Divide the quinoa salad between two plates and serve each with a mackerel fillet and green beans.

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