Best Mackerel And Bean Salad Recipes

MACKEREL AND BEAN SALAD

Mackerel and Bean Salad image

Make and share this Mackerel and Bean Salad recipe from Food.com.

Provided by cakeinmyface

Categories Corn

Time 20m

Yield 4 serving(s)

Number Of Ingredients 10

Ingredients

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

SMOKED MACKEREL, COURGETTE & BUTTER BEAN SALAD

Smoked mackerel, courgette & butter bean salad image

Get a dose of omega-3 in this gluten-free salad that takes just 15 minutes to prepare. It's ideal for a quick and easy midweek supper, or a filling lunch

Provided by Sophie Godwin - Cookery writer

Categories Dinner, Lunch, Main course, Starter, Supper

Time 15m

Number Of Ingredients 8

Ingredients

1 red chilli , finely chopped (deseeded if you don't like it very hot)
1 lemon , zested and juiced
2 smoked mackerel fillets, skin removed and broken into large flakes
1 large courgette , cut into ribbons using a vegetable peeler
400g can butter beans , drained and rinsed
3 tbsp extra virgin olive oil , plus extra for drizzling
1 small pack parsley , roughly chopped
50g feta , broken into large pieces

Steps:

Toss everything together in a salad bowl, taste and adjust for seasoning, then serve.

Nutrition Facts : Calories 644 calories, Fat 47 grams fat, SaturatedFat 11 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 3 grams sugar, Fiber 9 grams fiber, Protein 34 grams protein, Sodium 2.5 milligram of sodium

SUPER-GREEN MACKEREL SALAD

Super-green mackerel salad image

Green beans, spinach and broccoli make a great base for a healthy lunchbox treat with oily fish and yogurt dressing

Provided by Good Food team

Categories Lunch, Main course

Time 20m

Number Of Ingredients 9

Ingredients

85g green bean
85g thin-stemmed broccoli
large handful baby spinach leaves
2 hot-smoked mackerel fillets (about 75g), skinned and flaked
2 tsp sunflower seed , toasted
75ml low-fat natural yogurt
1 tsp lemon juice
1 tsp wholegrain mustard
2 tsp dill , chopped, plus extra to serve

Steps:

Boil a pan of water. Add the green beans and cook for 2 mins, then add the broccoli and cook for 4 mins more. Drain, run under cold water until cool, then drain well.
To make the dressing, combine all the ingredients in a small jam jar with a twist of black pepper, put the lid on and give it a good shake.
To serve, mix together the cooked veg with the spinach and mackerel and pack into a lunchbox. Just before eating, pour over the dressing, scatter over the sunflower seeds and add a grind of black pepper and extra dill.

Nutrition Facts : Calories 425 calories, Fat 30 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 10 grams sugar, Fiber 6 grams fiber, Protein 27 grams protein, Sodium 2 milligram of sodium