Best Mackerel And Bean Salad Recipes

Mackerel and Bean Salad image

Provided by cakeinmyface

Categories Corn

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

400 g red kidney beans (canned, drained and rinsed)
2 (300 g) cannellini beans (canned, drained and rinsed)
326 g sweet corn (canned, drained and rinsed)
200 g green beans (canned, drained and rinsed or frozen and cooked)
1 red onion (small finely sliced)
2 (125 g) mackerel (in brine canned and drained)
4 sun-dried tomatoes (from jar, drained and chopped)
1/2 lime (juiced)
10 g fresh coriander (chopped or parsley)
good quality wholemeal bread

Steps:

Put the kidney, cannellini, in a colander and rinse under cold tap, place in serving bowl with sweetcorn and green beans, add the onion add the lime juice and coriander and mix together.
Break mackerel into large flakes using a fork and stir gently into the bean salad with sundried tomatoes.
Serve with the bread preferably warmed.

Nutrition Facts : Calories 547.5, Fat 11.7, SaturatedFat 2.6, Cholesterol 43.8, Sodium 778.6, Carbohydrate 78.8, Fiber 23.8, Sugar 10.8, Protein 36.2

Very Healthy Smoked Mackerel With Tomato and Mixed Beans image

Provided by madcowjen

Time 25m

Yield 2 serving(s)

Number Of Ingredients 11

355 g ready to eat smoked mackerel, skinned and cubed
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove
1 (8 ounce) can chopped tomatoes
1 teaspoon red wine vinegar
1 pinch sugar
1 bay leaf
salt and pepper
250 g mixed beans e.g red kidney beans
1 tablespoon tomato puree

Steps:

heat the oil in a large pan and cook the onion and garlic until soft and transparent.
stir in the tomatoes, tomato puree, vinegar, sugar and bay leaf - bring to the boil.
season and stir in the beans.
Cover and simmer for 3-4 minutes.
stir in the fish, cover and cook until piping hot, approximately 5 minutes.
serve with cous cous or chunky french bread.

Nutrition Facts : Calories 720.7, Fat 39.3, SaturatedFat 8.5, Cholesterol 133.1, Sodium 159.4, Carbohydrate 36.7, Fiber 11.3, Sugar 4.9, Protein 54.7