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Smoked mackerel with rainbow lentil slaw recipe
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60 ratings
Ready in just 15 minutes, this nutritionally-rich is perfect as a satisfying lunch or a light dinner. This dish has everything you need – the oily mackerel is a good source of vitamins A and D, as well as essential fatty acids. Lentils provide iron, the absorption of which is aided by the vitamin C in the orange and parsley. Plate this up for a simple, fresh meal you'll be pulling together again and again. See method
Ingredients
- 1 orange, half zested
- 1 pack smoked mackerel fillets (about 260g)
For the slaw
- ½ small red cabbage (about 300g), core removed, very finely sliced
- 2 carrots, scrubbed and coarsely grated
- 1 small red onion, finely sliced
- 160g pack sugarsnap peas, sliced lengthways
- 1 tbsp capers, drained, rinsed and roughly chopped (optional)
- 390g tin green lentils, drained
- 30g pack fresh flat-leaf parsley, roughly chopped
- ½ pack 30g pack fresh mint, leaves picked and chopped
For the dressing
- 1½ tbsp red wine vinegar
- 1 heaped tsp Dijon mustard
- 1 tsp clear honey
- 4 tbsp extra-virgin olive oil
The fat in this recipe is mostly unsaturated. As it has a red traffic light, consider how much fat is in other meals you eat, so you don’t exceed your recommended daily intake.
Each serving contains
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Energy
1910kj
458kcal
23%
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Fat
31g
45%
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Saturates
6g
31%
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Sugars
13g
14%
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Salt
1.7g
28%
of the reference intake
Carbohydrate 22.8g
Protein 29.8g
Fibre 6.3g
Method
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Put the orange zest in a clean jar with the dressing ingredients. Seal and shake until emulsified. Season to taste and set aside.
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For the slaw, slice the skin and pith away from the orange and roughly chop the flesh, discarding any pips. Put in a large bowl with the cabbage, carrots, onion, sugar snaps, capers, lentils, parsley and mint. Pour over the dressing and toss well.
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Divide between 4 plates and top with the smoked mackerel to serve.
See more Mackerel recipes