Mackerel, Quinoa & Beetroot Salad
Flaked mackerel over quinoa with roasted beetroot and rocket — 27 g of protein and ~2.6 g of EPA + DHA in a single lunch built around the omega-3 champion of the tinned-fish aisle.
Flaked mackerel over quinoa with roasted beetroot and rocket — 27 g of protein, 500 kcal, and ~2.6 g of EPA + DHA in a single lunch built around the omega-3 champion of the tinned-fish aisle. Mackerel carries more EPA and DHA per gram than salmon and costs a fraction of it; the beetroot brings dietary nitrate and the quinoa a complete plant protein.
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Mackerel carries more EPA and DHA per gram than salmon, and costs a fraction of it.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Mackerel fillet, cooked — 100 g
- Quinoa, cooked — 120 g
- Beetroot, roasted — 100 g
- Rocket — 30 g
- Olive oil — 1 tsp
- Lemon juice + Dijon — 1 tbsp
Macros per serving
- Calories: 500 kcal
- Protein: 27 g
- Fat: 26 g
- Carbs: 36 g
- Fiber: 6 g
Key micronutrients
- Omega-3 EPA+DHA: ~2.6 g
- Vitamin B12: ~16 µg
- Selenium: ~45 µg
- Folate: ~110 µg
Why it earns a spot in the rotation
- Marine omega-3 density. One 100 g portion clears the weekly EPA + DHA target for most adults in a single sitting, from an inexpensive tinned or smoked-fish ingredient.
- Complete plant protein. Quinoa carries all essential amino acids, so the plate holds up as a lunch even before the mackerel is counted.
- Dietary nitrate from beetroot. Roasted beetroot is one of the more concentrated everyday sources of dietary nitrate.
- Batch-friendly. Quinoa and beetroot both cook once for three lunches; assemble cold in five minutes on the day.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
