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Super-green mackerel salad

Super-green mackerel salad

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 1

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

  • Gluten-free
Nutrition: per serving
NutrientUnit
kcal425
fat30g
saturates6g
carbs12g
sugars10g
fibre6g
protein27g
salt2g
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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

For the dressing

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

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.

Goes well with

Recipe from Good Food magazine, January 2013

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A star rating of 4.9 out of 5.9 ratings
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