Smoked Mackerel, Prawn & Quinoa Salad

This is one of my favourite lunchbox recipes when I want something quick, filling and packed with nutrition.

As someone who has lived with psoriasis, an autoimmune condition, for most of my adult life, I am always looking for ways to include more anti-inflammatory foods in my diet. While no single food is a cure-all, meals rich in omega-3s, fibre and colourful vegetables can help support overall health and wellbeing.

Using a pouch of ready-cooked quinoa keeps preparation to a minimum, while smoked mackerel, prawns and eggs provide plenty of high-quality protein to keep you satisfied throughout the afternoon. Quinoa is naturally rich in fibre and, unlike most plant foods, contains all nine essential amino acids, making it a complete protein.

It's also incredibly versatile. Use whatever vegetables you have to hand - courgette, peas, baby sweetcorn and spring onions work beautifully, but peppers, broccoli, mangetout or edamame would all be great additions too.

The combination of quinoa, oily fish, seafood, eggs and colourful vegetables creates a meal that's rich in protein, fibre, vitamins, minerals and healthy fats. The omega-3 fats found in mackerel, together with the antioxidants from quinoa and vegetables, make this a delicious lunch that's as nourishing as it is satisfying.

Recipe Overview

• Prep time: 10 minutes

• Cook time: 10 minutes

• Servings: 2

• 
  

Ingredients

• 1 x 250g pouch red and white quinoa

• 1 smoked mackerel fillet (approx. 100g), skin removed and flaked

• 150g cooked king prawns

• 1 courgette, diced

• 75g peas

• 75g baby sweetcorn, sliced

• 2 spring onions, sliced

• 1 small red chilli, finely sliced (optional)

• 2 garlic cloves, grated

• 1 tbsp lower-salt soy sauce

• 1 tsp toasted sesame oil (optional but highly recommended)

• Juice of ½ lime (optional)

• 1 boiled egg, quartered

• Freshly ground black pepper

Method

1. Cook the quinoa according to the packet instructions.

2. Meanwhile, heat a large frying pan over medium heat.

3. Add the courgette, peas, baby sweetcorn, spring onions, chilli (if using) and garlic. Stir-fry for 3–4 minutes until just tender.

4. Add the prawns and soy sauce and cook for a further minute until warmed through.

5. Stir through the cooked quinoa.

6. Remove from the heat and gently fold through the flaked smoked mackerel.

7. Add the sesame oil and a squeeze of lime juice if using.

8. Divide between two bowls or lunchboxes.

9. Top with the quartered boiled egg and a little black pepper before serving.

Nutrition (per serving – approx)

• Protein: 35–40g

• Calories: 450 kcal

• Carbohydrates: Moderate

• Healthy fats: Moderate

• Fibre: High

(Values are approximate and will vary depending on ingredients used.)

Why This Works (60Fit Approach)

This is a nutritional powerhouse disguised as a simple lunch.

Quinoa

Although commonly treated like a grain, quinoa is actually a seed. It's naturally gluten-free and one of the few plant foods that contains all nine essential amino acids, making it a complete protein. It's also rich in fibre, magnesium, manganese and antioxidants such as quercetin.

Smoked Mackerel

Mackerel is one of the richest sources of omega-3 fatty acids, which support heart health, brain function and healthy ageing. It also provides vitamin D, selenium and high-quality protein.

Prawns

Prawns are a lean source of protein and provide iodine, selenium, zinc and vitamin B12, all of which play important roles in energy production and thyroid function.

Eggs

Eggs add additional protein along with choline, vitamin B12 and fat-soluble vitamins that support brain and nervous system health.

Colourful Vegetables

The vegetables provide fibre, vitamins and antioxidants that help support gut health and overall wellbeing.

Inflammation & Recovery

Smoked mackerel, prawns, eggs and quinoa make an excellent combination for supporting recovery and healthy ageing.

Together they provide:

• Omega-3 fatty acids from mackerel

• Antioxidants from quinoa and colourful vegetables

• High-quality protein for muscle maintenance and repair

• Vitamins and minerals that support immune function

When paired with plenty of vegetables, meals like this can help support the body's natural anti-inflammatory processes while providing sustained energy throughout the day.

60Fit Tip

This salad is perfect for meal prep. Make a double batch and portion it into lunchboxes for the next couple of days.

It's delicious eaten warm or cold, making it ideal for work lunches, post-run meals or busy weekdays.