Smoked mackerel & quinoa salad recipe

Smoked mackerel & quinoa salad recipe


When you start eating foods that make you feel good, not only does your weight balance out but so do your hormones. Your energy level goes up, your mind calms down, and even your menopause goes smoothly.

And that’s how you fall in love with cooking and eating healthy. Just remember that healthy does not mean boring. We have endless ways to make delicious, healthy food with fresh, all-natural ingredients.

 After years of experimenting, I can say that eating healthy will take your health to the next level.

Food is part of my healing journey; I know I need to value it because it impacts my health. After all, “Food is medicine,” right?

In the summer, I am more of a salad person. 

Since quinoa is one of my favorite ingredients, I try combinations that please my taste buds and soul while nourishing my body. Since I love smoked mackerel for its flavor and high omega-3 fatty acid content, I thought, why not try a combination of quinoa and smoked mackerel? 

And the result was a filling and refreshing salad with just a few ingredients.

 You can buy smoked mackerel plain or peppered. Use whatever tastes best to you. 

Because mackerel is an oily fish with a deep flavor, it needs strong seasonings like lemon juice or apple cider vinegar. For this reason, I did not mix the mackerel fillet chunks into the salad but flaked them on top.

This smoked mackerel quinoa salad is a gluten-free dish that can be enjoyed by anyone who wants to eat not only healthy but also delicious.

  Easy to prepare, inexpensive, and ready in minutes, the smoked mackerel salad is served on a spinach base. You can enjoy it as a cold main dish or as lunch. 

 All the green ingredients in this salad: spinach, parsley (or cilantro), and dill are strong allies in the fight against estrogen dominance.

What makes quinoa so beneficial?

Quinoa is a nutritional powerhouse because it provides the body with various essential nutrients (vitamins, minerals, antioxidants, and amino acids).

This nutritious grain is a complete source of protein, including the nine essential amino acids our bodies cannot produce on their own.

Quinoa is one of the best plant-based food sources of complete protein that increases satiety and digests more slowly, keeping you full longer.

Don’t judge quinoa seeds by their tiny size – these little seeds can pack an impressive nutritional punch.

 I’ll name just a few health benefits of quinoa:

Supports bone health:

Quinoa is a bone-building powerhouse rich in manganese, magnesium, and phosphorus. It can help prevent osteoporosis. Bone loss that occurs during menopause can lead to osteoporosis. The drop in estrogen levels during menopause leads to increased bone loss. Including quinoa in your diet can support your bone health.

Helps with weight loss

Quinoa is rich in protein and fiber and has a low glycemic index. These properties are associated with weight loss. Thanks to its protein and fiber content, including quinoa in your diet can help you feel fuller for longer.

It helps your gut to stay healthy.

Studies suggest quinoa can improve gastrointestinal health by balancing good gut bacteria levels.

According to the Ancient Greek physician Hippocrates, “All disease begins in the gut.” 

Nowadays, studies have shown almost 70 percent of our immune system is in the gut. In conclusion, taking care of it will keep you well. 

Together with Amaranth, quinoa was assessed for its function as a prebiotic in a study from 2016. Prebiotics are “fuel” for the beneficial bacteria housed in your gut. 

A healthy gut is also essential for hormone health. In addition, studies show that our gut also plays a vital role in estrogen regulation.

Keeps your bowels movements regular

Quinoa is an excellent fiber source, vital for a healthy digestive system and regular bowel movements.

Regular bowel movements are necessary to remove the excess estrogen from your body.

Keep menopause-induced weight gain at bay. 

Quinoa can provide your body with all the nutrients you need during menopause. More than that, it can help control weight and even relieve some symptoms of menopause.

Menopausal women must ensure they consume enough nutrients to prevent health problems like osteoporosis and heart disease.

This excellent whole grain is a high-fiber food, rich in essential nutrients but has fewer calories.


What are the ingredients for this smoked mackerel & quinoa salad?


One Smoked mackerel fillet (about 100 to 150 g), skinned and flaked 

60 g uncooked organic white quinoa

Two handfuls of fresh organic baby spinach

One medium red bell pepper

4 tbsp. of organic sweet corn from the can

One red onion, finely chopped

Ten cherry tomatoes

2 tbsp. apple cider vinegar

1 tbsp. of olive oil

2 tbsp. of chopped fresh dill

2 tbsp. of chopped parsley (or coriander)

Lemon juice to taste 

 Salt and pepper to taste

For garnish: lemon wedges


How to prepare the smoked mackerel & quinoa salad?

Gluten-free; Endo, menopause, and weight loss friendly;

Prep time: 30 minutes

Makes two servings

Step 1: Start with the quinoa.

 Soak the quinoa for at least 15 minutes before cooking to remove the bitter taste:

 Rinse the quinoa thoroughly.

 Place the quinoa in a bowl and cover it with water. Add a pinch of salt and a teaspoon of lemon juice.

 Let the quinoa soak for 15 minutes at room temperature.

 Drain them and rinse them again.

Note: A rule of thumb for perfectly cooked quinoa is two parts water to one part quinoa.

Place the water (according to the ratio) and quinoa in a pot.

Sprinkle a pinch of salt on top and bring to a boil.

Let the quinoa cook over low heat, without a lid, until it has absorbed all the water. That usually takes about 15 minutes.

 Put the lid on and let it rest for 10 minutes. 


Step 2: Quickly pickle the onion – this will reduce the spiciness of the onion and give the salad a nice flavor.

 Place the onion, a pinch of salt, and 2 tbsp apple cider vinegar in a medium bowl and stir.

Let it sit for 1o minutes.

Drizzle the olive oil and stir.


Step 3: Add the red bell pepper and quinoa.

Give the mixture a good stir. 

Continue with corn, parsley, and dill. 

Adjust the apple cider vinegar to your taste and season it to your liking.


Step 4: Remove the skin from the fish and flake it.


How to assemble the smoked mackerel &quinoa salad?

Place spinach on a large plate and sprinkle some lemon juice, salt, and pepper over it.

Add your quinoa salad mixture on top, together with halved cherry tomatoes.

Place mackerel chunks evenly on the top

Sprinkle lemon juice over.

Garnish with lemon wedges.



Let the smoked mackerel &quinoa salad rest in the refrigerator for at least 30 minutes to combine all the flavors.

 You can swap smoked mackerel for smoked trout.

 If you try this delicious smoked mackerel &quinoa bowl, please let me know by leaving a comment below or tagging your photos @healthywomanstyle on Instagram so I can enjoy your creation.


 Until next time, let your hair down and stay healthy.







All content on the Healthywomanstyle website is created and published online for informational purposes only. It is not intended to substitute professional medical advice and should not be considered health or personal advice.

The content of this blog should never be used as a substitute for medical advice from your doctor or other qualified healthcare professional.

Please consult your physician before making any health decisions or seeking advice about a particular medical problem.


Nutrition Disclaimer:

We are not responsible for the outcome of the recipes you try on

Due to variations in ingredients, cooking temperatures, errors, omissions, or individual cooking abilities, you may not always get the same results we do.

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