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Peppered mackerel bean salad recipe

Peppered mackerel bean salad recipe

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Created by The Tesco Real Food team

This flavour-packed mackerel salad makes the most of storecupboard ingredients and comes together in minutes. A tin of three bean salad adds variety, but use whatever beans or lentils you fancy, see tip below. This makes a satisfying lunch or light dinner for two. See method

Ingredients

  • 400g tin three bean salad
  • ¼ small red onion, very thinly sliced or diced
  • 90g mangetout, trimmed and halved
  • 1 medium carrot, peeled into ribbons
  • 2 x 110g tins Tesco Finest hot smoked peppered mackerel fillets
  • 5g fresh dill or chives, finely chopped
  • 1 tbsp Tesco Finest French dressing
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • Energy

    1875kj
    451kcal     23%

  • Fat

    26g 37%

  • Saturates

    5g 23%

  • Sugars

    7g 8%

  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 24.2g Protein 24.4g Fibre 12.3g

Method

  1. Drain, rinse and drain well again the three bean salad, then put into a bowl with the red onion, mangetout and carrot ribbons.
  2. Drain, then flake in the mackerel fillets, removing the skin if you like. Season with black pepper, mix well, then add the dill or chives and drizzle over the French dressing. Stir well, then serve.

Tip: Swap the bean salad for cooked lentils, cannellini beans or butter beans, if you like. The mangetout can be replaced with cooked green beans, and the mackerel is easily swapped for tinned salmon or tuna.

See more Mackerel recipes

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