Butternut & broccoli super salad with mackerel
Serve a vibrant, crunchy and extra-nutritious vegetable salad with tasty mackerel packed with omega-3
Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 25 mins
- Whisk the vinegar, mustard, 2 tsp of the oil and a little seasoning together in a large bowl.
- Bring a large pan of salted water to the boil and heat the remaining oil in a large frying pan. Add the squash to the frying pan, season and cook, stirring, for 12-15 mins. Add the beans to the water, cook for 1 min, then add the broccoli and cook for 3 mins more. Drain well.
- Tip the squash into the bowl with the dressing. Add the beans, broccoli and pumpkin seeds, toss well to combine and set aside. Cook the fish in the frying pan, skin-side down, for 2 mins, then flip over and cook for a further 1-2 mins until cooked through.
- Divide the salad between the plates, top with the mackerel and drizzle over any dressing left in the bowl.
PER SERVING
501 kcalories, protein 35g, carbohydrate 12g, fat 35 g, saturated fat 7g, fibre 5g, sugar 7g, salt 0.6 g
Recipe from Good Food magazine, May 2012.
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http://www.bbcgoodfood.com/recipes/2121660/
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Ingredients
- 1 tsp white wine vinegar
- 1 tsp Dijon mustard
- 1 tbsp olive oil
- 200g butternut squash (about ½ small squash), cut into 2cm chunks
- 85g green beans , trimmed and halved
- 140g thin-stemmed broccoli , halved vertically
- 1 tbsp pumpkin seeds
- 4 x mackerel fillets, bones removed
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Difficulty and servings
Serves 2
Preparation and cooking times
Prep 15 mins
Cook 25 mins
Ingredients
- 1 tsp white wine vinegar
- 1 tsp Dijon mustard
- 1 tbsp olive oil
- 200g butternut squash (about ½ small squash), cut into 2cm chunks
- 85g green beans , trimmed and halved
- 140g thin-stemmed broccoli , halved vertically
- 1 tbsp pumpkin seeds
- 4 x mackerel fillets, bones removed
PER SERVING
501 kcalories, protein 35g, carbohydrate 12g, fat 35 g, saturated fat 7g, fibre 5g, sugar 7g, salt 0.6 g
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Your binder
Here are three other great reasons why to sign up:
- You get an online binder, where you can store all your favourite recipes and create menus.
