Roasted carrot, barley and smoked mackerel salad

Roasted carrot, barley and smoked mackerel salad recipe

5 ratings

Perfect for an easy weeknight supper or filling lunch, this dish marries the flavours of nutty barley, roasted carrots and rich smoked mackerel, resulting in a hearty salad that's singing with flavour. See method

  • Serves 2
  • 10 mins to prepare and 20 mins to cook
  • 660 calories / serving

Ingredients

  • 150g (5oz) quick-cook pearl barley
  • 2 medium carrots, quartered lengthways and cut into small batons
  • 1 tbsp olive oil
  • 3/4 tbsp cumin seeds
  • ½ tsp ground cinnamon
  • ½ orange, zested and juiced
  • 1 tbsp extra-virgin olive oil
  • 2 tbsp chopped flat-leaf parsley
  • 2 smoked mackerel fillets, skinned and flaked
  • 40g (1 1/2oz) watercress

Each serving contains

  • Energy

    2775kj
    660kcal
    33%
  • Fat

    33g 47%
  • Saturates

    7g 35%
  • Sugars

    10g 11%
  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 75.1g Protein 24.6g Fibre 6.6g

Method

  1. Preheat the oven to gas 6, 200°C, fan 180°C. Cook the barley in a large pan of water following the packet instructions.
  2. Meanwhile, in a medium roasting tin, toss the carrots with the olive oil, cumin seeds, cinnamon and orange zest. Roast for 15 minutes, or until tender and golden.
  3. Stir the orange juice, extra-virgin olive oil, parsley, carrots and mackerel through the cooked barley. To serve, arrange the watercress on a serving platter and top with the salad.

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