Super-green Mackerel Salad
This colorful and nutritious salad features tender green beans, broccoli, baby spinach leaves, and flaked hot-smoked mackerel, all brought together with a zesty yogurt dressing. Topped with toasted sunflower seeds and fresh dill, this dish is a delightful balance of flavors and textures, perfect for a light and satisfying meal on the go.
— Constant Cookbook
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
Instructions
- 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.
Cook Time
10M
Prep Time
PT10M
Yield
Serves 1
Nutrition
- Calories: 425 calories
- Fat Content: 30 grams fat
- Saturated Fat Content: 6 grams saturated fat
- Carbohydrate Content: 12 grams carbohydrates
- Sugar Content: 10 grams sugar
- Fiber Content: 6 grams fiber
- Protein Content: 27 grams protein
- Sodium Content: 2 milligram of sodium
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