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

Nutrition per serving

  • kcal 425
  • fat 30g
  • saturates 6g
  • carbs 12g
  • sugars 10g
  • fibre 6g
  • protein 27g
  • salt 2g

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.