superfood mackerel salad - jess keane nutrition keane bsc dip cne pg cert mntoi | nutritional...

Jess Keane BSc Dip CNE PG Cert mNTOI | Nutritional Therapist Tel: 0879 220 671 E-mail: jess@jkn.ie Web: www.jkn.ie

Superfood Mackerel Salad Recipe

þ Dairy-free (use lactose free stock cubes, e.g Kallo) þ Wheat-free þ Low-GL

Ingredients – serves 4 • 200g/1 bag mixed baby salad

leaves • 1 tin haricot beans, drained and

rinsed with cold water • 190g/1 cup quinoa, cooked in

500ml/2 cups stock. • Zest of ½ lemon • 1 handful of parsley, finely

chopped • 1 large handful of broccoli, broken

into very small florets • 2 handfuls alfalfa or cress • 4 fillets smoked mackerel fillet,

skin removed and broken into bite-sized pieces Vinaigrette • 2 tsp Dijon mustard • 1.5 tbsp white wine vinenar • 3 tbsp rapeseed oil Method 1. Cook the quinoa in stock for approx. 12 minutes. Once cooked add lemon zest and lemon

juice and allow to cool. When cooled, stir in the parsley, haricot beans and half the

vinaigrette.

2. For the vinaigrette: mix the Dijon mustard, white wine vinegar and rapeseed oil in a jar.

3. For the beetroot dressing: whizz the beetroot, red wine vinegar, olive oil and horseradish in

a food processor.

4. Putting the salad together: Use the rest of the vinaigrette to dress the salad leaves and

place them in a large serving dish, then scatter the quinoa, haricot beans and broccoli over

the salad leaves.

5. Now flake the mackerel over the salad. Drizzle the beetroot sauce over the salad.

6. Sprinkle with cress or alfalfa

Beetroot Dressing • 130g/2 small cooked beetroot, not in vinegar • 1 tbsp red wine vinegar • 2 tbsp olive oil • 1 tsp horseradish sauce