Roasted carrot, barley and smoked mackerel salad recipe

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

  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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  • 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
  • 1/2 tsp ground cinnamon
  • 1/2 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
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  • Energy 2777kj 660kcal 33%
  • Fat 33g 47%
  • Saturates 6.9g 35%
  • Sugars 10.1g 11%
  • Salt 1.7g 28%

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

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