Cannellini bean, smoked mackerel & beetroot salad with green caper dressing

Cannellini bean, smoked mackerel & beetroot salad with green caper dressing

Smoked mackerel is a brilliant fish to reach for on those nights when you don’t want to cook – and this big-flavoured salad won’t disappoint. Leftover fish can be buzzed into a quick smoked mackerel pate (add some soft cheese, a few herbs, a dollop of horseradish).

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  • Serves2
  • CourseMain meal
  • Prepare10 mins
  • Cook-
  • Total time10 mins

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Ingredients

  • ½ x 300g pack Essential Smoked Mackerel Fillets
  • 400g can Essential Cannellini Beans In Water, drained
  • 1 shallot, finely sliced
  • ¼ x 1 Essential Cucumber, diced
  • 1 Essential Home Ripening Avocado, cubed
  • 2 tbsp sunflower seeds
  • 250g pack baby beetroot
  • 1 tbsp capers, drained and roughly chopped
  • ½ x 25g pack flat leaf parsley, leaves chopped
  • 1 tsp Essential Wholegrain Mustard
  • 1 tbsp Essential Cider Vinegar
  • 2 tbsp extra virgin olive oil

Method

  1. Flake the mackerel flesh and discard the skin and any large bones. Place in a bowl with the beans. Add the shallot, cucumber, avocado and sunflower seeds. Cut the beetroot into halves if small, quarters if larger, and add to the bowl.

  2. Place the capers in a small bowl with the parsley, mustard, vinegar and oil. Season and whisk together until well combined. Pour over the salad, then turn gently to coat all the ingredients in the dressing. Serve.

Cook’s tip

This salad works well with the addition of soft-boiled eggs, peeled and halved, arranged on top. To add even more variety, stir in crisp and bitter shredded salad leaves such as radicchio or chicory and a handful of chopped walnuts. In winter you can add diced apple instead of the cucumber.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

2,554kJ/ 615kcals

Fat

42g

Saturated Fat

7.8g

Carbohydrates

25g

Sugars

8g

Fibre

15g

Protein

26g

Salt

1.7g

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