Super Mackerel On A Tomato Sprouted Wild Rice and Quinoa Bed

Be Sociable, Share!

Super Mackerel

Fantastic healthy recipe that is good for you anytime of the day. This recipe is as complete as it gets.
This recipe was inspired from Jamie Oliver


Prep time: 5 min

Cook Time:15min


  • 1 mug (300g) Sprouted wild rice & Quinoa blend
  • 1 lemon
  • 3 vine red tomatoes
  • Chili flakes and chili powder to taste
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar

For the mackerel

  • 4 x 200 g whole mackerel, scaled and gutted, from sustainable sources, ask your fishmonger
  • 1/2 heaped teaspoon ground cumin
  • 1/2 heaped teaspoon of fennel
  • Butter or any other healthy saturated fat for cooking
  • 2 sprigs fresh rosemary
  • 2 cloves of garlic

Dipping Sauce

  • 2 heaped tablespoons of Greek yogurt
  • 2 heaped teaspoons horseradish



When cooking quinoa, I use a rice cooker. I take a mug and fill it up all the way to the top. Before starting the rice cooker, put half of a lemon in. Don’t forget to stir every now and then.


If you haven’t gutted the mackerel already, don’t forget to do it. Once it’s gutted and cleaned, score the mackerel. Rub ground cumin, fennel, salt, and pepper onto the fish. Put some butter (or any other healthy saturated fat you like to cook with) onto a frying pan and cook each side for 4-5 minutes or until it is cooked. But before you cook the second side of the fish, add a sprig of rosemary and a couple crushed garlic and mix around with the juices of the fish.


Slice tomatoes thinly in any way you like. Put the tomatoes into a bowl with 2 tablespoons of olive oil. Then add chili flakes and chili powder, a word of caution, don’t use too much or it will be too spicy.

Yogurt/Horseradish sauce

Take two heaping tbs of yogurt and two heaping tsp of horseradish mixing them together in a bowl.



When the quinoa is done, the lemon juices have melted into the quinoa itself so all you need to do is take the lemon peel out. Spoon the quinoa flat onto a large platter and then place the tomatoes on top of the quinoa. Take the mackerel and place it in the middle on top of the tomatoes. After this, drizzle a bit of extra virgin olive oil and balsamic vinegar over the fish. Now take the yogurt/horseradish mix and place it onto the fish or keep it on the side for dipping. Garnish the platter with lemon wedges and basil.

Be Sociable, Share!
Post Tagged with ,