Name: Super-green mackerel salad
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1
Cuisine: British
Ingredients: 85g green bean; 85g thin-stemmed broccoli; large handful baby spinach leaves; 2 hot-smoked mackerel fillets (about 75g), skinned and flaked; 2 tsp sunflower seed toasted; 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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Super-green mackerel salad

Super-green mackerel salad

Good Food team

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Serves 1

Easy

Prep: 10 mins

Cook: 10 mins

A star rating of 4.8 out of 5.11 ratingsRate

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

Gluten-free

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Ingredients

Nutrition

Units:

MetricUS

85g green bean
85g thin-stemmed broccoli
large handful baby spinach

leaves
2 hot-smoked mackerel

fillets (about 75g), skinned and flaked
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

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Nutrition: per serving

kcal425
fat30g
saturates6g
carbs12g
sugars10g
fibre6g
protein27g
salt2g

Method

step 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.
step 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.
step 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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A star rating of 4.8 out of 5.11 ratings

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