Waitrose and Partners
Smoked mackerel salad

Smoked mackerel salad

A vibrant, nutrient-dense salad that works just as well topped with fried halloumi or an egg for a fish-free option.

3 out of 5 stars(3) Rate this recipe
HealthyHigh in omega 31 of your 5 a day
  • Serves4
  • CourseMain meal
  • Prepare15 mins
  • Cook15 mins
  • Total time30 mins

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Ingredients

  • 150g The Levantine Table Bulgur Wheat
  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • ½ tsp clear honey
  • 500g pack Essential Cherry Tomatoes, quartered
  • 150g cooked beetroot, chopped
  • ½ Essential Red Onion, finely sliced
  • 25g pack flat leaf parsley, leaves roughly chopped
  • 2 x 130g packs Essential Smoked Mackerel Fillets, skin removed, then flaked into chunks

Method

  1. Bring a large pan of salted water to the boil. Add the bulgur and simmer briskly for 15 minutes, until just tender. Drain, rinse under cold water to cool, then drain again.

  2. Meanwhile, in a large mixing bowl whisk together the oil, vinegar and honey; season. Stir in the tomatoes, beetroot and onion; set aside to macerate until the bulgur has cooked.

  3. When ready to serve, toss the cooled bulgur into the bowl with the tomato and beetroot mixture and mix everything together. Stir through most of the parsley, then divide among plates and top with the flaked mackerel fillets. Scatter over the remaining parsley, then tuck in.

Cook’s tip

Leftovers

Bulgur wheat

A good source of fibre and protein, this versatile grain adds a nutty bite to all manner of salads. It’s also a handy way to stretch meat further – just cook before mixing with lamb or beef mince to bulk out meatballs and kofta.

Nutritional

Typical values per serving when made using specific products in recipe

Energy

1,966kJ/ 471kcals

Fat

25g

Saturated Fat

5.3g

Carbohydrates

35g

Sugars

10.9g

Fibre

6.1g

Protein

21g

Salt

0.8g

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