Mackerel with quinoa and green salad

  • Overview
Bones and Joints Nutrition Recipes
This easy-to-prepare mackerel salad packed full of omega-3 fats is a perfect staple for joint health.

Ingredients

  • 80g quinoa 
  • 150g broccoli florets 
  • 50g green beans 
  • Big handful of rocket 
  • 1 ripe tomato chopped 
  • 1 red pepper cut in to bite size pieces 
  • 1 avocado cut into small pieces 
  • A handful of chopped red onion 
  • 2 – 4 fillets of mackerel 
  • 1 tbsp flaked almonds 
  • Drizzle of olive oil

(Serves 2)

Preparation method

  1. Cook the quinoa following instructions on the packet and leave to cool 
  2. Cook the broccoli florets and green beans for 4 minutes in boiling water and drain
  3. Mix together the salad ingredients, season and drizzle over extra virgin olive oil
  4. Grill the mackerel fillets on both sides until just cooked. Start with skin side up first to prevent the fish from drying out while cooking 
  5. Serve the mackerel on a plate with the salad and sprinkle over the flaked almonds.

Nutritional information

Research has shown that omega-3 found in oily fish like mackerel can reduce joint pain and shorten the duration of morning stiffness. Studies have also shown that increased levels of omega 3 fats have enabled people to reduce their dosage of non-steroidal anti-inflammatory drugs.

The brightly coloured vegetables in this recipe bring antioxidants to the table which can reduce the risk of cartilage loss and slow progression of osteoarthritis. The mono-unsaturated fats in the avocado and almonds have also been found to reduce the pain associated with rheumatoid arthritis.

Last updated Friday 14 December 2018

First published on Thursday 25 February 2016

Bones and Joints Nutrition Recipes