Super-Green Mackerel Salad

Green beans, spinach and broccoli make a great base for a healthy lunchbox treat with oily fish and yogurt dressing

• Cooking Time Prep 10 mins
  Cook 10 mins
• Skill Level Easy
• Servings Serves 1

Nutrition per serving

• Kcalories

  425

• Protein

  27g

• Carbs

  12g

• Fat

  30g

• Saturates

  6g

• Fibre

  6g

• Sugar

  10g

• 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
• For the dressing
• 75ml low-fat natural yogurt
• 1 tsp lemon juice
• 1 tsp wholegrain mustard
• 2 tsp dill, chopped, plus extra to serve

Directions

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.

Categories: Cooking For..., Healthy, Special Diets