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Monday, July 4, 2016

smoked mackerel superfood salad

How to make smoked mackerel superfood salad recipe - Calories per serving 492

Serves 4

Preparation time 15 minutes, Cooking time 20 minutes

500 g (1 lb) butternut squash, peeled, deseeded and cut into 1 cm (½ inch)
3 tablespoons olive oil
1 teaspoon cumin seeds
1 head of broccoli, cut into florets
200 g (7 oz) frozen or fresh peas
3 tablespoons quinoa
3 tablespoons mixed seeds
2 smoked mackerel fillets
juice of 1 lemon
½ teaspoon clear honey
½ teaspoon gluten-free Dijon mustard
100 g (3½ oz) red cabbage, shredded
4 tomatoes, chopped
4 ready-cooked fresh beetroots, cut into wedges
20 g (¾ oz) radish sprouts

Place the squash in a roasting tin and sprinkle with 1 tablespoon of the oil and the cumin seeds. Place in a preheated oven, 200°C (400°F), Gas Mark 6, for 15–18 minutes until tender. Leave to cool slightly.

Meanwhile, cook the broccoli in a saucepan of boiling water for 4–5 minutes until tender, adding the peas 3 minutes before the end of the cooking time. Remove with a slotted spoon and refresh under cold running water, then drain. Cook the quinoa in the broccoli water for 15 minutes, or according to the packet instructions, then drain and leave to cool slightly.

Heat a nonstick frying pan over a medium-low heat and dry-fry the seeds, stirring frequently, until golden brown. Set aside. Heat the mackerel fillets according to the packet instructions, then skin and break into flakes.

Whisk together the remaining oil, lemon juice, honey and mustard in a small bowl. Toss together all the ingredients, except the radish sprouts, with the dressing in a serving bowl. Serve topped with the sprouts.

For smoked mackerel superfood soup, heat 1 tablespoon oil in a saucepan and fry 1 chopped onion and 1 crushed garlic clove for 3–4 minutes. Add 625 g (1¼ lb) peeled, deseeded and diced butternut squash, 100 g (3½ oz) broccoli florets, 2 tablespoons quinoa, 600 ml (1 pint) gluten-free vegetable stock and 150 ml (¼ pint) orange juice and simmer for 15 minutes. Blend until smooth. Stir in 2
skinned, flaked smoked mackerel fillets and cook for 1 minute. Serve sprinkled with 2 tablespoons toasted pumpkin seeds. Calories per serving 416

smoked mackerel superfood salad recipe
smoked mackerel superfood salad
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