Waitrose

Peppered mackerel and red rice salad

Like all oily fish, smoked mackerel is high in omega-3 fatty acids, which are important for a healthy heart. Omit the crème fraîche if you want to make this dairy free.  

  • Low Fat

Ingredients

200g LoveLife red camargue and wild rice
250g essential Waitrose cherry tomatoes
1 tbsp olive oil
2 tbsp crème fraîche
1 essential Waitrose red onion, finely sliced
1 essential Waitrose lemon, zest and juice
70g rocket
1 avocado, sliced
150g essential Waitrose cucumber, diced
Large handful basil leaves, shredded
310g essential Waitrose Peppered Smoked Mackerel, flaked

Method

1. Preheat the oven to 220ºC, gas mark 7. Cook the rice according to pack instructions, then drain and set aside to cool. Toss the tomatoes and oil in a small roasting tray, season and cook for 15 minutes. When they come out of the oven, squash with the back of a fork and stir in the crème fraîche; set aside.

2. Meanwhile, toss the red onion with the lemon zest and
juice in a small bowl; season and set aside. Once the rice has cooled, lightly toss with the onion, rocket, avocado, cucumber and most of the basil; season.

3. Divide the rice between plates, spoon over ½ of the tomato dressing, top with the flaked mackerel (discard the skin), then finish with a drizzle more dressing and the remaining basil.

Peppered mackerel and red rice salad
  • Preparation time: 10 minutes
  • Cooking time: 25 minutes
  • Total time: 35 minutes 35 minutes

Serves: 4

Nutritional Info

Typical values per serving:

Energy 2,485kJ
595kcals
Fat 36.4g
Saturated Fat 10.9g
Carbohydrate 43.4g
Sugars 6.2g
Protein 23.4g
Salt 1.4g
Fibre 5.6g

per serving

Click here for more information about health and nutrition

3 stars

Average user rating Based on 6 ratings

This recipe was first published in Wed Dec 30 14:31:52 GMT 2015.