Smoked mackerel with rainbow lentil slaw recipe
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- Serves 4
- 15 mins to prepare
- 458 calories / serving
- Dairy-free
- Gluten-free
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
Each serving contains
- Energy
- 1910kJ 458.0kcal
- Fat
- 31g
- Saturates
- 6g
- Salt
- 1.7g
- Sugars
- 13g
of the Reference intake
Carbohydrate 22.8gProtein 29.8gFibre 6.3g
Method
- Put the orange zest in a clean jar with the dressing ingredients. Seal and shake until emulsified. Season to taste and set aside.
- 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.
- Divide between 4 plates and top with the smoked mackerel to serve.
- See more Mackerel recipes
