Smoked mackerel superfood salad recipe

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  • Serves 4
  • 10 mins to prepare and 15 mins to cook
  • 633 calories / serving
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Smoked mackerel superfood saladHERO

Rinse the bulgar wheat in cold water, then cook in a pan of boiling water for 10 minutes. Add the broccoli then boil for a further 5 minutes until both the grain and broccoli are tender. Cool under running water, drain and put in a bowl.

Stir in a little olive oil and the juice of a half the lemon. Cut the remaining lemon half into 4 wedges and set aside.

Skin the mackerel and break into large flakes and stir into the bowl along with the beans, onion and toasted pine nuts. Serve with the lemon wedges.

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  • Ingredients

  • 300g (11oz) bulgar wheat
  • 1 broccoli head, cut into small florets
  • 250g (9oz) Tesco Scottish Smoked Mackerel
  • 410g can cannellini beans, drained and rinsed
  • 1 small red onion, finely chopped
  • 2tbsp pine nuts, toasted
  • 1 tbsp olive oil
  • 1/2 squeezed lemon juice
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  • Energy 2655kj 633kcal 32%
  • Fat 29g 41%
  • Saturates 5.1g 26%
  • Sugars 3.3g 4%
  • Salt 1.2g 20%

of the reference intake
Carbohydrate 68.5g Protein 28g Fibre 11.3g

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