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Butternut & broccoli super salad with mackerel

Butternut & broccoli super salad with mackerel

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Prep: 15 mins Cook: 25 mins

Easy

Serves 2
Serve a vibrant, crunchy and extra-nutritious vegetable salad with tasty mackerel packed with omega-3

Nutrition and extra info

Nutrition: per serving

  • kcal501
  • fat35g
  • saturates7g
  • carbs12g
  • sugars7g
  • fibre5g
  • protein35g
  • salt0.6g
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Ingredients

  • 1 tsp white wine vinegar
  • 1 tsp Dijon mustard
  • 1 tbsp olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 200g butternut squash (about ½ small squash), cut into 2cm chunks
  • 85g green bean, trimmed and halved
  • 140g thin-stemmed broccoli, halved vertically

    Broccoli

    brok-o-lee

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

  • 1 tbsp pumpkin seed
  • 4 x mackerel fillets, bones removed

    Mackerel

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

Method

  1. Whisk the vinegar, mustard, 2 tsp of the oil and a little seasoning together in a large bowl.

  2. 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.

  3. 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.

  4. Divide the salad between the plates, top with the mackerel and drizzle over any dressing left in the bowl.

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Comments (1)

kljlarsson's picture

This is a yummy and very healthy recipe. The dressing makes it a bit more interesting and flavoursome. I prefer to have smoked mackerel with it though rather than fresh. This also means you'll have one less pan to wash! Oh, and I bake the butternut squash in the oven instead of pan frying.

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