Baked mackerel with quinoa and salad

Ingredients

• mackerel: 1 serving, about 150 g
• cooked quinoa: 3/4 cup, about 150 g
• salad: 1 large bowl, about 150 g
• olive oil: 1 tbsp, about 5 g

Instructions

1. Measure out the cooked grain or legumes and the protein.
2. Chop the vegetables and herbs.
3. Assemble in a bowl, add the dressing and toss before serving.

Nutrition

Contains: Fish

Swaps

• The fish can be swapped for chicken/turkey 150 g or tofu 170 g.
• Swap the oily fish for trout, mackerel or sardines in a similar portion.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.
• If you're cutting carbs, replace half the grain with vegetables 150-200 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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