Smoked mackerel with herb & beet couscous

Very Healthy
Health score
87%
Smoked mackerel with herb & beet couscous
20 min.
2
594kcal

Suggestions


If you're looking for a quick yet delicious dish that packs a healthy punch, our Smoked Mackerel with Herb & Beet Couscous is the perfect choice! In just 20 minutes, you can whip up a vibrant and nutritious meal that’s ideal for lunch, dinner, or even as a delightful main course. With a health score of 87, this dish is not only very healthy, but it also appeals to your taste buds with its combination of fresh herbs and robust flavors.

The rich flavor of peppered smoked mackerel pairs beautifully with the earthy sweetness of beetroot, creating a satisfying contrast that will leave you wanting more. The couscous acts as a fluffy, versatile base, enhanced with fresh cucumber, dill, and mint. Plus, the tangy horseradish yogurt adds an exciting kick that makes every bite memorable. This is a meal you can feel great about eating, as it balances proteins, fats, and carbohydrates perfectly.

Whether you're meal prepping for the week or serving it up fresh for friends, this dish is sure to impress. It’s a fantastic way to enjoy wholesome ingredients while staying within your nutritional goals. So gather your ingredients, and let’s dive into a colorful plate that celebrates taste and health!

Ingredients

  • 100 couscous 
  • tsp horseradish 
  • 150 greek yogurt 2%
  • 0.5  cucumber deseeded cut into cubes
  • 20 optional: dill roughly chopped
  • 20 mint leaves roughly chopped
  • small onion red finely chopped
  •  juice of lemon 
  • tbsp olive oil 
  • 250 beets cooked cut into cubes
  • 250 mackerel smoked

Equipment

  • bowl

Directions

  1. Put the couscous into a large bowl, pour over 150ml boiling water, then cover with cling film. Set aside for 10 mins.
  2. Meanwhile, mix the horseradish into the yogurt and season. When all of the liquid has been absorbed into the couscous, uncover it, then spread it up and around the sides of the bowl to help it cool more quickly.
  3. When couscous is quite cool, add the cucumber, herbs, onion, lemon juice and oil and toss well.
  4. Add the beets and toss briefly. Pile the couscous onto plates, flake a mackerel fillet into a few big pieces alongside each serving (discarding the skin), then serve with a big dollop of the horseradish yogurt. Pack the remaining couscous and mackerel into a lunchbox for the next day.

Nutrition Facts

Calories594kcal
Protein29.2%
Fat27.63%
Carbs43.17%

Properties

Glycemic Index
110.5
Glycemic Load
30.39
Inflammation Score
-9
Nutrition Score
38.863913453144%

Flavonoids

Eriodictyol
3.82mg
Hesperetin
3.19mg
Naringenin
0.21mg
Apigenin
0.55mg
Luteolin
1.75mg
Isorhamnetin
7.11mg
Kaempferol
1.69mg
Myricetin
0.09mg
Quercetin
16.9mg

Nutrients percent of daily need

Calories:593.68kcal
29.68%
Fat:18.11g
27.86%
Saturated Fat:4.02g
25.12%
Carbohydrates:63.66g
21.22%
Net Carbohydrates:55.06g
20.02%
Sugar:14.85g
16.5%
Cholesterol:62.5mg
20.83%
Sodium:260.69mg
11.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:43.06g
86.11%
Vitamin B12:6.03µg
100.42%
Selenium:54.36µg
77.66%
Vitamin D:11.38µg
75.83%
Vitamin B3:13.16mg
65.82%
Manganese:1.2mg
60.07%
Vitamin B2:0.92mg
54.04%
Folate:205.77µg
51.44%
Phosphorus:440.83mg
44.08%
Potassium:1437.17mg
41.06%
Vitamin C:33.2mg
40.25%
Vitamin B6:0.74mg
37.18%
Fiber:8.6g
34.39%
Magnesium:123.57mg
30.89%
Vitamin A:1374.4IU
27.49%
Iron:4.55mg
25.29%
Copper:0.47mg
23.62%
Vitamin B1:0.34mg
22.79%
Calcium:214.62mg
21.46%
Vitamin B5:1.8mg
18.02%
Zinc:2.54mg
16.93%
Vitamin E:2.37mg
15.81%
Vitamin K:10.24µg
9.75%