zoom Peppered mackerel and red rice salad

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    Peppered mackerel and red rice salad

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    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
    • Preparation time: 10 minutes
    • Cooking time: 25 minutes
    • Total time: 35 minutes 35 minutes

    Serves: 4


    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


    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.

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