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Green Garden Mackerel Salad Box

Serves 4

My Fitness Pal
RECIPE DETAILS
RANGE STRENGTH
GROUP SALADS
SERVES 4

INGREDIENTS

Main
fresh mackerel fillets, cut in half lengthways (4 x 80g cooked weight)
4 x 100g
olive oil
1 tbsp
Lebanese cucumbers, trimmed
300g
rice wine vinegar
1 tbsp
sesame oil
2 tsp
brown rice, cooled (cooked weight 300g)
100g
riceberry rice, cooled (cooked weight 300g)
100g
sesame seeds, lightly toasted
2 tsp
garden peas, lightly boiled and cooled
240g
watercress leaves
100g
salt
3g
pepper
2g

METHOD

Preheat the oven to 180C.
Season and oil the mackerel and bake until cooked skin down.
Turn it over showing the skin and blow torch till lightly charred.
Peel and deseed the cucumber, cut on the bias and place in a bowl.
Add the rice vinegar and seasame oil and toss to combine. Marinade for 30 minutes.
Arrange separately and serve the dressing separately in a 1oz pot.
Sprinkle with the sesame seeds.

KEY NUTRIENTS

Nutrient
Per 100g
% RNI
Per 401g
% RNI
Energy kJ
531
6%
2130
25%
Energy kcal
127
6%
508
25%
5.2g
7%
20.7g
29%
1.0g
5%
3.9g
19%
0.6g
0%
2.9g
2%
0.23g
3%
0.92g
15%
Protein
7.0g
-
27.9g
-
Carbohydrates
12.7g
0
51.1g
-

Reference: Intake of an Average Adult (8400kJ/2000kcal)

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Disclaimer: Some of the food pictures on this website are a representation the actual dish, so if you have any particular allergy issues then please see the allergen list provided with the recipe, or enquire at the point of of purchase.

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