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Orange and mackerel salad recipe

Orange and mackerel salad recipe

7 ratings

Bring out the flavour of delicate, flaky mackerel with sweet and juicy oranges in a sophisticated starter that's ready in no time. With a rainbow of earthy beetroot, chilli-spiced spinach and sharp red onion, this is no ordinary salad. Toss together with a quick citrus dressing and serve in under 20 minutes - it's totally gluten-, dairy- and fuss-free! See method

  • Serves 4
  • 15 mins to prepare and 5 mins to cook
  • 458 calories / serving
  • Gluten-free
  • Dairy-free


  • 1 Jaffa Red orange, peeled and cut into rounds, juices reserved
  • 1 orange, peeled and cut into rounds, juices reserved
  • 150g steamed beetroot, cut into wedges
  • 400g tin chickpeas, drained and rinsed
  • ½ red onion, finely sliced
  • ½ red chilli, deseeded and finely sliced
  • 60g pitted black olives
  • 130g bag baby spinach
  • 3 tbsp olive oil
  • 7g fresh tarragon leaves, finely chopped
  • 1 lemon, juiced
  • 2 x 180g packs mackerel fillets
If you don't have chickpeas, you can use any tinned bean in water

Each serving contains

  • Energy

  • Fat

    30g 43%
  • Saturates

    6g 29%
  • Sugars

    11g 13%
  • Salt

    1.8g 30%

of the reference intake
Carbohydrate 22.4g Protein 26g Fibre 5.3g


  1. Toss together the orange rounds, beetroot, chickpeas, onion, chilli, olives and spinach in a large bowl.
  2. In a separate bowl, whisk together the reserved orange juices, half the olive oil, the tarragon, half the lemon juice and a pinch of salt. Pour this over the beetroot and chickpea mixture and toss together. Divide between 4 serving plates.
  3. Heat the remaining oil in a large nonstick frying pan over a medium heat. Season both sides of the mackerel fillets and fry, skin-side down first, for 2-3 mins each side until cooked through.
  4. Place a fillet on each plate of salad. Swirl the remaining lemon juice in the pan, then spoon over the fish.

Tip: The natural acidity of citrus cuts through the richness of oily fish. The zest and juice can be used to pep up marinades and dressings without the need for as much salt.

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