Mixed Plate With Fish, Grain Side, Salad, Hummus, Sprouts, And Rice Cake Recipe

Name: Mixed Plate With Fish, Grain Side, Salad, Hummus, Sprouts, And Rice Cake
Prep time: 30 minutes
Cook time: 30 minutes
Yield: 2
Cuisine: Mediterranean
Ingredients: mackerel (or similar oily fish): 150g; bulgur wheat or mashed lentils: 100g; leafy greens: 30g; cucumber or bell pepper slices: 20g; hummus: 60g; alfalfa sprouts: 15g; rice cake: 25g

This meal features a balanced mix of macronutrients and is rich in essential nutrients, making it a healthy and satisfying option for a variety of dietary needs.

🌎 Mediterranean: Main Dish

🔥 Calories 600kcal
🍗 Protein 30g
🍚 Carbs 60g
🧈 Fat 25g

🥗 Ingredients:

mackerel (or similar oily fish) (150g)
bulgur wheat or mashed lentils (100g)
leafy greens (30g)
cucumber or bell pepper slices (20g)
hummus (60g)
alfalfa sprouts (15g)
rice cake (25g)

🍳 How to cook (2 servings):

Cooking Time: 30 minutesPreperation Time: 30 minutes

Fish

The fish (likely mackerel or a similar oily fish) should be grilled or baked with minimal added fats, seasoned with herbs and spices to taste.

Grain-Based Side

Prepare the grain side, which could be bulgur wheat or mashed lentils, by boiling until tender and then mashing or fluffing with a fork. Season with spices and a bit of olive oil for flavor.

Green Salad

Combine leafy greens with cucumber or bell pepper slices for the salad. A light dressing of olive oil and lemon juice can be used.

Hummus

Blend chickpeas, tahini, olive oil, lemon juice, and spices to a smooth consistency for the hummus. Adjust seasoning to taste.

Sprouts

Alfalfa sprouts can be served fresh and uncooked as a garnish or side.

Rice Cake

A plain rice cake can be included for additional texture and carbohydrates. Choose one without added sugars or fats for a healthier option.

⭐️ Nutrition facts:

This meal is particularly rich in protein and healthy fats, specifically omega-3 fatty acids from the fish. It also provides a good amount of fiber from the grain side, vegetables, and hummus, along with a variety of vitamins and minerals from the sprouts and salad.