Grilled Mackerel with Quinoa & Roasted Carrots
Grilled mackerel with quinoa and roasted carrots — 36 g of protein and roughly 3 g of combined EPA and DHA, one of the highest-omega-3 dinners in the rotation.
Grilled mackerel with quinoa and roasted carrots — 36 g of protein and roughly 3 g of combined EPA and DHA. One of the highest-omega-3 dinners in the rotation. On the grill or under the broiler in about 20 minutes.
Ingredients (1 serving)
- Mackerel fillet — 150 g
- Quinoa — 60 g dry
- Carrots — 150 g
- Olive oil — 1 tbsp
- Lemon — 1 wedge
Macros per serving
- Calories: 554 kcal
- Protein: 36 g
- Fat: 26 g
- Carbs: 44 g
- Fiber: 8 g
Key micronutrients
- Omega-3 EPA+DHA: ~3.0 g
- Vitamin A: ~900 µg RAE
- Vitamin B12: ~9 µg
Why it earns a spot in the rotation
- Omega-3 near the top of the meal set. ~3.0 g of combined EPA and DHA per serving, well inside the range studied for cardiovascular outcomes.
- Vitamin B12 far past a single day's need. ~9 µg per serving against a 2.4 µg adult RDA — mackerel is one of the densest natural sources.
- Vitamin A from the roasted carrots. ~900 µg RAE, a plant-source contribution alongside the fish.
- Complete plant protein from quinoa. Quinoa is one of the few plant staples carrying all nine essential amino acids.
Related protocols
- Mackerel, Quinoa & Beetroot Salad
- Smoked Mackerel on Pumpernickel with Cucumber
- Sardines on Rye with Lemon
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
