Why it belongs in a longevity kitchen
Oily fish, beets and extra-virgin olive oil make a convincing cardiovascular-supportive template without feeling remotely medicinal.
Nutrition principles in this recipe
- Mackerel delivers abundant omega-3 fats in a lunch-friendly format
- Beetroot and fennel add colour, fibre and a sharper aniseed lift
- Quinoa gives a moderate, protein-friendly grain base that keeps the plate substantial
Ingredients
- 2 smoked mackerel fillets
- 150g cooked quinoa
- 2 cooked beets, sliced
- 1 small fennel bulb, shaved
- A handful of rocket
- 1 tbsp pumpkin seeds
- 1 tbsp capers
- 1 lemon
- Extra-virgin olive oil
Method
- Arrange quinoa, rocket, beet slices and shaved fennel on a platter.
- Flake over the mackerel and scatter capers and pumpkin seeds.
- Dress with lemon juice and olive oil.
- Season with black pepper and serve straight away.