Sometimes the best meals happen when you don’t feel like cooking. This Mediterranean mackerel plate takes about five minutes to assemble, using canned fish, precooked grains, and a fresh tomato. It’s a satisfying lunch or light dinner with healthy sources of protein, fiber, and omega-3 fats.
While my husband was away hunting, I wanted something nutritious for lunch but didn’t feel like cooking. I had a ripe tomato, a pouch of precooked brown rice and Mediterranean-style mackerel. I decided to put them together with a little balsamic vinegar and extra-virgin olive oil.
It was so good that when my husband returned, I made him a plate. He requested it again the next day, then made it for both of us a couple of days later. After using our last can of mackerel, he promptly ordered an entire case!
Apparently, this five-minute experiment is now part of our regular rotation.
Why Mediterranean Mackerel Plate Works
The juicy tomatoes and tangy balsamic balance the richness of the mackerel, while the brown rice and quinoa provide a hearty base. The Mediterranean-style mackerel comes packed with olives, herbs, and oil, so there’s no need to prepare a separate sauce or dressing.
Despite its simplicity, this meal delivers plenty of nutrition:
-
- Mackerel is also an excellent source of omega-3 fatty acids, vitamin B12, and protein.
- Quinoa and brown rice contribute fiber
- Tomatoes provide vitamin C and lycopene.
Best of all, everything comes together without turning on the stove, apart from briefly warming the grains, which can be done in the microwave.
Frequently Asked Questions
Can I use plain canned mackerel instead of Mediterranean-style mackerel?
You could, but you’d need to add your own olives and Mediterranean herbs, and the flavors won’t be infused into the fish as they are in the Mediterranean-style version.
Can I use leftover quinoa or brown rice or another grain?
Absolutely. You can use almost any cooked grain or combination.
What kind of tomatoes work best?n-style mackerel?
Any slicing tomato, such as beefsteak, heirloom, or Roma tomatoes will work. I find organic tomatoes to be more flavorful than those that are conventionally grown.
Can I make this Mediterranean mackerel plate ahead of time?
You can prepare the grains and slice the tomatoes in advance, but it’s best to assemble the dish just before serving. Keep the components refrigerated separately and add the mackerel when ready to eat.
Want weekly Scripture, wellness tips, and anti-inflammatory recipes?
Subscribe to the newsletter below.
No spam. Unsubscribe anytime.
5-Minute Mediterranean Mackerel Plate
Ingredients
- 1 medium ripe tomato, thinly sliced
- 1 teaspoon balsamic vinegar, or more to taste, divided, or to taste
- 1 pouch (8.5-ounces) precooked brown rice and quinoa pouch, (or your favorite grain)
- 1 tablespoon extra-virgin olive oil, or more to taste
- 1 can (4.05-ounces) King Oscar Mediterranean-Style Mackerel Fillets, undrained, undrained
Instructions
- Arrange the tomato slices in a single layer on a plate and drizzle with balsamic vinegar.
- Warm the brown rice and quinoa in a steamer or in the microwave for 90 seconds. Stir in the olive oil and about 1/2-1 teaspoon of balsamic vinegar.
- Spoon the warm grains over the tomatoes. Top with the mackerel, and the oil, olives, and herbs from the can.
- Serve immediately.
0 Comments