Super-green mackerel salad
By Good Food
Green beans, spinach and broccoli make a great base for a healthy lunchbox treat with oily fish and yogurt dressing
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Prep:10 mins
Cook:10 mins
- Serves 1
- Easy
Nutrition per serving
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kcal 425
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fat 30g
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saturates 6g
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carbs 12g
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sugars 10g
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fibre 6g
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protein 27g
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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
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.
