Tomato Mackerel Salad Food

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SMOKED MACKEREL, COURGETTE & BUTTER BEAN SALAD



Smoked mackerel, courgette & butter bean salad image

Get a dose of omega-3 in this gluten-free salad that takes just 15 minutes to prepare. It's ideal for a quick and easy midweek supper, or a filling lunch

Provided by Sophie Godwin - Cookery writer

Categories     Dinner, Lunch, Main course, Starter, Supper

Time 15m

Number Of Ingredients 8

1 red chilli , finely chopped (deseeded if you don't like it very hot)
1 lemon , zested and juiced
2 smoked mackerel fillets, skin removed and broken into large flakes
1 large courgette , cut into ribbons using a vegetable peeler
400g can butter beans , drained and rinsed
3 tbsp extra virgin olive oil , plus extra for drizzling
1 small pack parsley , roughly chopped
50g feta , broken into large pieces

Steps:

  • Toss everything together in a salad bowl, taste and adjust for seasoning, then serve.

Nutrition Facts : Calories 644 calories, Fat 47 grams fat, SaturatedFat 11 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 3 grams sugar, Fiber 9 grams fiber, Protein 34 grams protein, Sodium 2.5 milligram of sodium

PEPPERED MACKEREL, NEW POTATO & WATERCRESS SALAD



Peppered mackerel, new potato & watercress salad image

Mackerel is fantastic for you and this main-meal salad couldn't be simpler to prepare

Provided by Good Food team

Time 30m

Number Of Ingredients 5

750g baby new potatoes , larger ones halved
5 tbsp light mayonnaise
small bunch chives , snipped
100g bag watercress
270g pack peppered mackerel fillets

Steps:

  • Cook the potatoes in plenty of boiling salted water until tender, about 15 mins. Drain and allow to cool for 10 mins. Make the dressing by mixing the mayo with most of the chives.
  • Scatter half the watercress across a big platter or plate, chop the rest roughly and mix with half of the mackerel, the potatoes and mayo. Toss so that everything is covered in the dressing.
  • Pile the mackerel-potato mix on top of the watercress, then top with the rest of the mackerel and chives.

Nutrition Facts : Calories 286 calories, Fat 18 grams fat, SaturatedFat 4 grams saturated fat, Carbohydrate 22 grams carbohydrates, Sugar 2 grams sugar, Fiber 2 grams fiber, Protein 11 grams protein, Sodium 1.52 milligram of sodium

WARM NEW POTATO & SMOKED MACKEREL SALAD



Warm new potato & smoked mackerel salad image

Make an easy, nutritious potato and smoked mackerel salad in 25 minutes

Provided by Good Food team

Categories     Buffet, Lunch, Main course, Snack, Starter

Time 30m

Number Of Ingredients 6

350g new potato
100g crème fraîche
1 tsp horseradish cream
juice of 1 lemon
2 smoked mackerel fillets (about 200g/8oz total weight), skinned and flaked
85g bag watercress

Steps:

  • Cook the potatoes in a large pan of boiling salted water for 15-20 minutes or until tender.
  • While the potatoes are cooking, mix the crème fraîche in a large bowl with the horseradish cream and lemon juice. Season well with freshly ground black pepper (there's no need for salt because of the saltiness of the smoked mackerel).
  • Drain the potatoes, halve and set aside to cool down for a few minutes. Tip into the crème fraîche mix and stir so it coats them and becomes quite runny. Now add the smoked mackerel and watercress and toss gently together. Pile on two plates and serve straight away (it's best while still warm).

Nutrition Facts : Calories 646 calories, Fat 48 grams fat, SaturatedFat 17 grams saturated fat, Carbohydrate 31 grams carbohydrates, Fiber 2 grams fiber, Protein 25 grams protein, Sodium 2.19 milligram of sodium

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