Grilled Mackerel With Buckwheat And Salad Recipe

Name: Grilled Mackerel With Buckwheat And Salad
Prep time: 10 minutes
Cook time: 30 minutes
Yield: 2
Cuisine: International
Ingredients: grilled mackerel: 175g; buckwheat: 170g; spinach: 30g; tomatoes: 123g; cucumber: 150g; radish: 30g; olive oil or dressing: 22g

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Grilled Mackerel with Buckwheat and Salad is a nutritious and satisfying meal perfect for those looking to enjoy a well-balanced dish. Rich in omega-3 fatty acids from the mackerel, dietary fiber from the buckwheat, and a variety of vitamins and minerals from the fresh salad, this dish not only delights the palate but also offers a multitude of health benefits. It's meticulously designed to provide a good balance of macronutrients, with a focus on high-quality proteins, complex carbohydrates, and healthy fats.

🌎 International: Main Course

🔥 Calories 700kcal
🍗 Protein 50g
🍚 Carbs 70g
🧈 Fat 30g

🥗 Ingredients:

grilled mackerel (175g)
buckwheat (170g)
spinach (30g)
tomatoes (123g)
cucumber (150g)
radish (30g)
olive oil or dressing (22g)

🍳 How to cook (2 servings):

Cooking Time: 30 minutesPreperation Time: 10 minutes

Prepare the Mackerel

1. Preheat the grill to a medium-high heat. Season the mackerel fillets with salt and pepper. 2. Place the mackerel on the grill and cook for 5-7 minutes on each side or until the fish is thoroughly cooked and flaky. 3. Remove from the grill and set aside to rest.

Cook the Buckwheat

1. Rinse 1 cup of buckwheat thoroughly under cold water. 2. In a medium saucepan, bring 2 cups of water to a boil. Add the buckwheat, reduce the heat to low, cover, and simmer for 15-20 minutes or until tender. 3. Fluff with a fork and set aside to cool slightly.

Prepare the Salad

1. In a large mixing bowl, combine 1 cup of spinach leaves, sliced tomatoes, cucumber slices, and radish slices. 2. Drizzle with 1-2 tablespoons of olive oil or your choice of dressing. Season with salt and pepper to taste. 3. Toss the salad gently to combine the ingredients thoroughly.

Assemble the Dish

1. On a serving plate, spread the cooked buckwheat as the base. 2. Arrange the grilled mackerel on top of the buckwheat. 3. Serve the fresh salad on the side or over the buckwheat and mackerel. 4. Optional: Garnish with lemon wedges or fresh herbs for an extra flavor boost.

⭐️ Nutrition facts:

This dish is a great source of omega-3 fatty acids, essential for heart health and brain function. It also provides a good amount of dietary fiber, which aids in digestion and promotes a feeling of fullness. With a high protein content, it supports muscle repair and growth, making it a suitable meal for muscle gain. The combination of complex carbs from the buckwheat and healthy fats from the olive oil ensures a sustained energy release, ideal for weight management.