Super-green mackerel salad

Super-green mackerel salad

  • 1
  • 2
  • 3
  • 4
  • 5
(4 ratings)

Prep: 10 mins Cook: 10 mins


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

  • Gluten-free

Nutrition: per serving

  • kcal425
  • fat30g
  • saturates6g
  • carbs12g
  • sugars10g
  • fibre6g
  • protein27g
  • salt2g
Save to My Good Food
Please sign in or register to save recipes.


  • 85g green bean
  • 85g thin-stemmed broccoli



    Like cabbage and cauliflower, broccoli is a brassica and is sometimes known by its Italian name…

  • large handful baby spinach leaves
  • 2 hot-smoked mackerel fillets (about 75g), skinned and flaked


    Mackerel is a firm-fleshed, torpedo-shaped sea fish. Whole mackerel weigh in around 10-12oz (…

  • 2 tsp sunflower seed, 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


  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.

Ads by Google

Comments, questions and tips

Sign in or create your My Good Food account to join the discussion.

Comments (3)

lizleicester's picture

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

Frantic Flapjack's picture

This was lovely and tasty. Had it for supper with a jacket potato.

Questions (0)

Unsure about the cooking time or want to swap an ingredient? Ask us your questions and we’ll try and help you as soon as possible. Or if you want to offer a solution to another user’s question, feel free to get involved…

Be the first to ask a question about this recipe…

Tips (0)

Got your own twist on this recipe? Or do you have suggestions for possible swaps and additions? We’d love to hear your ideas.

Be the first to suggest a tip for this recipe…

Skills & know how

As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore.

About BBC Good Food

We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs.

Our recipes

All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home. We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too.

Tell us what you think…

Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible.


Subscribe to BBC Good Food magazine and get triple-tested recipes delivered to your door, every month.


Discover the dates and details of all the BBC Good Food Shows.


See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at

Follow us

Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus.