Easy Mackerel Bowl
I know what you’re thinking. Nicki, what in the hell is Mackerel?? Mackerel is a fatty fish (like salmon or tuna) that is a great source of healthy omega-3 fats and protein. I love this fish for its buttery texture and delicious taste that pairs well with almost any vegetable or salad.
One source I’ve been loving lately is Wild Planet Mackerel Filets packed in extra virgin olive oil. They come in tin packs, much like sardines, which are perfect to take on the go or while traveling. I just drain the excess oil out of the tin and use the mackerel on top of salads or bowls for an easy, portable lunch. These don’t have a fishy smell or taste, so I promise you can eat them in public! Haha. (This post is not sponsored in any way, just sharing things I love that might work for you too).
How to build a lunch bowl:
The easiest combo for a quick lunch bowl includes a balance of each macronutrient (proteins, fats, carbs) with added micronutrients (vitamins and minerals) to keep you full, satisfied and energized for the rest of your day. This is especially important if you’re someone who notices a post-lunch fatigue where you’re even more tired than when you got to work in the morning! Balancing your meals will help to keep your blood sugar steady and provide long-lasting energy to get you through until your next snack.
Fat is KEY in Salad Bowls!
FUN FACT: Colorful salads include a wide variety of nutrients, some of which require FAT to be adequately absorbed in the body (think: Vitamins A, D, E and K). So next time you’re choosing a salad dressing or sauce, make sure you’re either using one that contains healthy fats OR you’re adding an extra source of fat to your bowl (i.e. Avocado, Hummus, Beans, Nuts, etc).
How do you make a quick and easy lunch? Include at least one of each:
Protein
Fat
Carbs
Fruit or veggie
This Mackerel Bowl includes the following:
Wild Planet Mackerel filets (protein)
Tahini drizzle on top (fat) - Mighty Sesame Co makes a squeeze-bottle tahini!)
Roasted Japanese sweet potatoes (carbs)
Roasted carrots (veggie)
On a bed of fresh local greens (veggie)
Try it out the next time you put together a quick meal or need to prepare your lunch for work the night before!
Easy Mackerel Lunch Bowl
Ingredients
What to do
- Fill your bowl with salad greens
- Drain your Mackerel Filets of excess oil and transfer to your bowl
- Top with roasted vegetables
- Drizzle with tahini or salad dressing
Tips:
Pick a day of the week to roast a big tray of vegetables. Store them in a container in the fridge for the week to add to your bowls, salads, sandwiches, etc!