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Mackerel and Butterbean Salad Recipe

Looking for an easy Mackerel and butterbean salad recipe? Learn how to make Mackerel and butterbean salad using healthy ingredients.


Submitted by jtcalder

Makes 4 servings



http://www.sainsburys.co.uk/groceries/index.jsp?bmUID=1314990936153

Recipe Ingredients for Mackerel and butterbean salad

240 grams Butter Beans
1 cup Parsley
2 large (3-1/16" dia) Oranges
2 1tsp Olive Oil
2 tsp Vinegar red wine
3 grams Honey, Strained Or Extracted
3 grams Dijon Mustard
100 grams Mackerel
30 grams Spinach
45 grams Spinach
45 grams Beet Greens

Recipe Directions for Mackerel and butterbean salad

Mix 410g tin butter beans in water, drained, and 0.5 x 28g pack flat-leaf parsley, chopped, and set aside. Whisk together the zest and juice of 0.5 orange, 1 tablespoons olive oil, 1/4 tablespoon red wine vinegar, 0.5 teaspoon honey and 1/4 teaspoon Dijon mustard until combined, then pour over the bean mixture. Remove the skins from 125g smoked mackerel fillets and shred half into the mixture. Stir through 1 oranges, peeled and thickly sliced, and 90g young leaf spinach, then top with the remaining mackerel for a refreshing salad.
Categories

Beans, Fish, Salads

Nutrition Facts
Serving Size 228.3g
Amount Per Serving
Calories
190
Calories from Fat
69
% Daily Value*
Total Fat
7.7g
12%
Saturated Fat
1.3g
7%
Trans Fat
0.0g
Cholesterol
9mg
3%
Sodium
371mg
15%
Potassium
441mg
13%
Total Carbohydrates
22.1g
7%
Dietary Fiber
5.7g
23%
Sugars
9.5g
Protein
10.2g
Vitamin A 79% Vitamin C 131%
Calcium 11% Iron 14%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
88% confidence
B+
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • Very high in vitamin A
  • Very high in vitamin C
  •   Bad points
  • High in sugar
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