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Super-green mackerel salad

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

  • Prep: 10 mins
    Cook: 10 mins
  • Serves 1
  • Easy
  • Serves 1
  • Easy
  • Calories 425
  • Carbohydrates 12
  • Saturated Fat 6
  • Sugar 10
  • Protein 27
  • Fat 30
  • Fibre 6
  • Salt 2

Nutrition per serving

  • Calories 425
  • Carbohydrates 12
  • Saturated Fat 6
  • Sugar 10
  • Protein 27
  • Fat 30
  • Fibre 6
  • Salt 2

Ingredients

  • 85g green beans
  • 85g thin-stemmed broccoli
  • large handful baby spinach leaves
  • 2 hot-smoked mackerel fillets (about 75g), skinned and flaked
  • 2 tsp sunflower seeds, toasted
  • 75ml low-fat natural yogurt
  • 1 tsp lemon juice
  • 1 tsp wholegrain mustard
  • 2 tsp dill, chopped, plus extra to serve

Method

  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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