Courgette, butter bean and mackerel salad recipe
For an easy dairy-free dinner idea that's ready in under 30 minutes, try this colourful mackerel salad recipe with pickled red onion, tender courgettes and hearty butter beans. Make quick garlic croutons and top the salad with a sunny fried egg and a squeeze of lemon – simple yet satisfying.
See method- Serves 4
- 10 mins to prepare and 15 mins to cook
- 452 calories / serving
- Dairy-free
Ingredients
- 1 small red onion, finely sliced
- 1 lemon, juiced
- 2½ tbsp olive oil
- 2 courgettes, cut into chunks
- 2 garlic cloves, 1 crushed, 1 halved
- 400g tin butter beans, drained and rinsed
- 2 slices wholemeal bread
- 4 eggs
- 260g pack smoked mackerel, skin removed, flaked
Each serving contains
- Energy
- 1885kJ 452.0kcal
- Fat
- 30g
- Saturates
- 7g
- Salt
- 1.7g
- Sugars
- 3g
of the Reference intake
Carbohydrate 17.6gProtein 29.3gFibre 4.3g
Method
- Put the onion in a small bowl with half the lemon juice and a pinch of salt. Set aside for 10 mins to pickle.
- Heat ½ tbsp oil in a large, nonstick frying pan over a medium-high heat. Add the courgettes and crushed garlic and fry for 7-10 mins until softened and lightly browned. Add the butter beans for the final 1 min. Transfer to a plate with a slotted spoon and cover to keep warm.
- Rub both sides of the bread with the cut sides of the halved garlic clove. Tear the bread into bite-sized pieces, then fry over a medium-high heat, stirring regularly, for 5-7 mins until golden and crisp. Remove and set aside.
- Add another ½ tbsp oil to the pan. Crack in the eggs and cook over a medium-high heat for 2-3 mins or until cooked to your liking.
- Divide the courgette and butter beans between 4 plates and top with the smoked mackerel flakes and fried eggs. Add the pickled onions and croutons. Mix the remaining lemon juice and oil, then drizzle over to serve.
- See more Salad recipes
