Super-green mackerel salad

Super-green mackerel salad

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(8 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
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  • 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.

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Comments, questions and tips

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24th Apr, 2014
Simple and delicious. The purple sprouting broccoli and beans make a lovely salad with the spinach. Healthy too!
10th May, 2013
Frantic Flapjack
6th Feb, 2013
This was lovely and tasty. Had it for supper with a jacket potato.
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