Anti-Inflammatory Mackerel Lunch with Shiitake-Ginger Broth and Brown Rice
A clean anti-inflammatory lunch — wild mackerel over brown rice in a turmeric-ginger shiitake broth with bok choy and blueberry-mint salsa. Mackerel is one of the highest natural B12 sources.
- Prep
- 10 min
- Cook
- 13 min
- Total
- 23 min
- Servings
- 1
Ingredients
- 1fillet (4 oz / 115g)wild mackerel
- 1/2cup (100g cooked)brown rice
- 1 1/2cups (360ml)low-sodium vegetable broth
- 1oz (28g, ~3 caps)shiitake mushrooms, sliced
- 1cup (75g)baby bok choy, quartered
- 1/4cup (35g)fresh blueberries
- 1tsp (3g)fresh ginger, grated
- 1/4tspground turmeric
- 1tbsp (14g)extra-virgin olive oil
- 2cloves (6g)garlic, minced
- 1tbsp loose (3g)fresh mint, chiffonade
- 1/2(~12g juice)lime, juiced
- 1/4tspsea salt
- 1/8tspblack pepper
Instructions
- 01
In a small saucepan, warm the rice with 2 tbsp water, covered, over low heat for 3 minutes; turn off the heat.
- 02
In a wide saucepan, heat 1 tsp olive oil over medium heat. Add ginger and garlic; cook 60 seconds. Add shiitake; cook 2 minutes until they release liquid.
- 03
Pour in vegetable broth and turmeric; bring to a simmer. Add bok choy; simmer 2 minutes.
- 04
Pat mackerel dry, season with salt and pepper. Lower heat, slide fillet into broth, cover, and poach 5 minutes until just flaking.
- 05
Crush blueberries lightly with mint, lime juice, and 1/2 tsp olive oil to make a quick salsa.
- 06
Plate rice in a wide bowl. Lift mackerel and bok choy onto the rice, ladle the broth around, finish with the blueberry-mint salsa and remaining olive oil.
Nutrition (per serving)
- Calories
- 512kcal
- Protein
- 32g
- Carbs
- 46g
- Fat
- 20g
- Fiber
- 6g
- Selenium
- 47mcg
- Zinc
- 2mg
- Iron
- 2.6mg
- B12
- 12mcg
- Iodine
- 28mcg
- Sodium
- 580mg