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Butternut & broccoli super salad with mackerel

Butternut & broccoli super salad with mackerel

A star rating of 5 out of 5.2 ratingsRate
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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 2

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

Nutrition: per serving
HighlightNutrientUnit
kcal501
fat35g
saturates7g
carbs12g
sugars7g
fibre5g
protein35g
low insalt0.6g
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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 bean, trimmed and halved
  • 140g thin-stemmed broccoli, halved vertically
  • 1 tbsp pumpkin seed
  • 4 x mackerel fillets, bones removed

Method

  • STEP 1

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

  • STEP 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.

  • STEP 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.

  • STEP 4

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

Recipe from Good Food magazine, May 2012

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A star rating of 5 out of 5.2 ratings
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