Brown Rice, Grilled Surmai Fish & Vegetable
This Brown Rice, Grilled Surmai Fish & Vegetable Single Bowl Meal is a balanced, nutrient-packed meal featuring grilled Surmai (King Mackerel), fiber-rich brown rice, and fresh vegetables. The Mediterranean-inspired dressing adds a tangy flavor while keeping it light and refreshing. It’s perfect for a wholesome lunch or dinner.
Nutrition Facts
Per serving
Energy
236 kcal
Protein
18 g
Carbs
26 g
Fat
7 g
Fiber
3 g
Ingredients
Brown Rice (Raw)
0.5 small cup (50g)
Surmai Fish Fillet
1 medium (120g)
Baby Spinach
0.25 cup chopped (50g)
Cherry Tomatoes
0.25 cup, halved (50g)
Cucumber
0.25 cup, chopped (50g)
Red Onion
0.25 cup, chopped (50g)
Olive Oil
1 tsp (5g)
Extra-Virgin Olive Oil
1 tsp (5g)
Black Pepper
0.5 tsp (1g)
Dried Oregano
1 tsp (2g)
Common salt
0.5 tsp (3g)
lemon juice
1 tbsp (15g)
Plain Water
0.5 small glass (100g)
Instructions
Preparation
Cook the Brown Rice:
- Rinse the brown rice under running water.
- Cook with 1:2.5 rice-to-water ratio until soft. Let it cool.
Marinate the Fish:
- Wash & cut fish fillet into pieces.
- Rub the Surmai pieces with lemon juice, dried oregano, salt, and black pepper.
- Let it marinate for 10-15 minutes to enhance flavor.
Cooking Steps
Grill or Pan-Sear the Fish:
- Heat a non-stick pan or grill with oil.
- Cook the marinated Surmai pieces for 3-4 minutes per side, or until golden and fully cooked.
Prepare the Dressing:
- In a small bowl, mix , olive oil, lemon juice, a pinch of dried oregano, salt, and black pepper.
Assemble the Bowl:
- Start with a base of cooked brown rice.
- Add baby spinach, cherry tomato halves, diced cucumber, and thinly sliced red onion.
- Place the grilled Surmai pieces on top.
- Drizzle the dressing evenly over the bowl.
- Serve it.