Super-green mackerel salad

Super-green mackerel salad

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(4 ratings)

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Cooking time

Prep: 10 mins Cook: 10 mins

Skill level

Easy

Servings

Serves 1

Green beans, spinach and broccoli make a great base for a healthy lunchbox treat with oily fish and yogurt dressing

Nutrition and extra info

Additional info

  • Gluten-free
Nutrition info

Nutrition per serving

kcalories
425
protein
27g
carbs
12g
fat
30g
saturates
6g
fibre
6g
sugar
10g
salt
2g

Ingredients

  • 85g green beans
  • 85g thin-stemmed broccoli
  • large handful baby spinach leaves
  • 2 hot-smoked mackerel fillets (about 75g), skinned and flaked
  • 2 tsp sunflower seeds, toasted

For the dressing

  • 75ml low-fat natural yogurt
  • 1 tsp lemon juice
  • 1 tsp wholegrain mustard
  • 2 tsp dill, chopped, plus extra to serve

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Method

  1. Boil a pan of water. Add the green beans and cook for 2 mins, then add the broccoli and cook for 4 mins more. Drain, run under cold water until cool, then drain well.
  2. To make the dressing, combine all the ingredients in a small jam jar with a twist of black pepper, put the lid on and give it a good shake.
  3. To serve, mix together the cooked veg with the spinach and mackerel and pack into a lunchbox. Just before eating, pour over the dressing, scatter over the sunflower seeds and add a grind of black pepper and extra dill.

Recipe from Good Food magazine, January 2013

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Comments

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lizleicester's picture
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Simple and delicious. The purple sprouting broccoli and beans make a lovely salad with the spinach. Healthy too!

feglet98's picture
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Delicious!

Frantic Flapjack's picture
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This was lovely and tasty. Had it for supper with a jacket potato.

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