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Smoked mackerel with rainbow lentil slaw recipe

Smoked mackerel with rainbow lentil slaw recipe

58 ratings

Ready in just 15 minutes, this nutritionally-rich is perfect as a satisfying lunch or a light dinner. This dish has everything you need – the oily mackerel is a good source of vitamins A and D, as well as essential fatty acids. Lentils provide iron, the absorption of which is aided by the vitamin C in the orange and parsley. Plate this up for a simple, fresh meal you'll be pulling together again and again. See method

  • Serves 4
  • 15 mins to prepare
  • 458 calories / serving
  • Gluten-free
  • Dairy-free

Ingredients

  • 1 orange, half zested
  • 1 pack smoked mackerel fillets (about 260g)

For the slaw

  • ½ small red cabbage (about 300g), core removed, very finely sliced
  • 2 carrots, scrubbed and coarsely grated
  • 1 small red onion, finely sliced
  • 160g pack sugarsnap peas, sliced lengthways
  • 1 tbsp capers, drained, rinsed and roughly chopped (optional)
  • 390g tin green lentils, drained
  • 30g pack fresh flat-leaf parsley, roughly chopped
  • ½ pack 30g pack fresh mint, leaves picked and chopped

For the dressing

  • 1½ tbsp red wine vinegar
  • 1 heaped tsp Dijon mustard
  • 1 tsp clear honey
  • 4 tbsp extra-virgin olive oil
The fat in this recipe is mostly unsaturated. As it has a red traffic light, consider how much fat is in other meals you eat, so you don’t exceed your recommended daily intake.

Each serving contains

  • Energy

    1910kj
    458kcal     23%

  • Fat

    31g 45%

  • Saturates

    6g 31%

  • Sugars

    13g 14%

  • Salt

    1.7g 28%

of the reference intake
Carbohydrate 22.8g Protein 29.8g Fibre 6.3g

Method

  1. Put the orange zest in a clean jar with the dressing ingredients. Seal and shake until emulsified. Season to taste and set aside.

  2. For the slaw, slice the skin and pith away from the orange and roughly chop the flesh, discarding any pips. Put in a large bowl with the cabbage, carrots, onion, sugar snaps, capers, lentils, parsley and mint. Pour over the dressing and toss well.

  3. Divide between 4 plates and top with the smoked mackerel to serve.

See more Mackerel recipes

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