Super Green Mackerel Salad Recipes

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SUPER-GREEN MACKEREL SALAD



Super-green mackerel salad image

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

Provided by Good Food team

Categories     Lunch, Main course

Time 20m

Number Of Ingredients 9

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

Steps:

  • 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.
  • 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.
  • 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.

Nutrition Facts : Calories 425 calories, Fat 30 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 10 grams sugar, Fiber 6 grams fiber, Protein 27 grams protein, Sodium 2 milligram of sodium

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