Smoked mackerel with rainbow lentil slaw recipe

Name: Smoked mackerel with rainbow lentil slaw
Yield: Serves 4
Ingredients: 1 orange, half zested; 1 pack smoked mackerel fillets (about 260g); 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; 1½ tbsp red wine vinegar; 1 heaped tsp Dijon mustard; 1 tsp clear honey; 4 tbsp extra-virgin olive oil

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

Shop your ingredients

Tesco Oranges Each
1 orange, half zested
£0.35
£0.35/each
Tesco Finest Hot Smoked Mackerel Fillets 110G
1 pack smoked mackerel fillets (about 260g)
£3.20
£45.71/kg DR.WT
Tesco Red Cabbage Each
Aldi Price Match
½ small red cabbage (about 300g), core removed, very finely sliced
£0.89
£0.89/each
Tesco Chantenay Carrot and Baby Parsnip 350g
£1.30 Clubcard Price
(£3.71/kg)
Offer valid for delivery from 06/10/2026 until 19/10/2026
2 carrots, scrubbed and coarsely grated
£1.55
£4.43/kg
Tesco Red Onions Loose
Aldi Price Match
1 small red onion, finely sliced
£0.20
£0.95/kg
Tesco Sugarsnap Peas 180g
160g pack sugarsnap peas, sliced lengthways
£1.60
£8.89/kg
Tesco Capers 190G
1 tbsp capers, drained, rinsed and roughly chopped (optional)
£2.30
£19.17/kg DR.WT
Tesco Green Lentils In Water 390G
390g tin green lentils, drained
£0.45
£1.15/kg DR.WT
Tesco Fresh Cut Flat Leaf Parsley 30G
Aldi Price Match
30g pack fresh flat-leaf parsley, roughly chopped
£0.50
£16.67/kg
Tesco Fresh Cut Mint 30G
Aldi Price Match
½ pack 30g pack fresh mint, leaves picked and chopped
£0.50
£16.67/kg
Tesco Red Wine Vinegar 350Ml
1½ tbsp red wine vinegar
£1.55
£4.43/litre
Tesco Dijon Mustard 185G
Aldi Price Match
1 heaped tsp Dijon mustard
£0.45
£2.43/kg
Tesco Squeezy Clear Honey 340G
1 tsp clear honey
£1.19
£3.50/kg
Tesco Extra Virgin Olive Oil 250Ml
4 tbsp extra-virgin olive oil
£3.40
£13.60/litre

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.