Vegetable Salad with Mackerel

29 Reviews
86% would make this recipe again

Inexpensive and easy to prepare, mackerel is a good source of omega-3 oils.

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Preparation : 15 min Cooking : 15 min
400 calories/serving

Ingredients

2 potatoes, peeled and cut in half 400 g
1/2 cup green/snap beans 50 g
1 tomatoes, diced 120 g
120 g mackerel, canned
3 tbsp Classic Vinaigrette 45 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Method

  1. Prepare the vegetables: peel the potatoes and cut them in half; trim the ends of the green beans. Place them in a steamer basket or in a pot of salted water to either boil or steam. Let the vegetables cool down a few minutes, so they won't be so hot to handle, then chop them into bite-size pieces and put them in a salad bowl.
  2. Cut the tomatoes into small dices then add them to the bowl. Drain the mackerel fillets then add them to the salad.
  3. Pour the Classic Vinaigrette over the salad, then season with salt and pepper to taste. Toss the salad then serve.

Nutrition Facts Table

per 1 serving (310 g)

Amount

% Daily Value

Calories

400

Fat

21 g

32 %

Saturated 3.4 g
+ Trans 0 g

17 %

Cholesterol

50 mg

Sodium

260 mg

11 %

Carbohydrate

37 g

12 %

Fibre

4 g

15 %

Sugars

3 g

Net Carbs

33 g

Protein

18 g

Vitamin A

28 %

Vitamin C

37 %

Calcium

16 %

Iron

16 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Magnesium, Niacin, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin D, Vitamin E, Vitamin K
Good source of  :
Calcium, Copper, Folacin, Iron, Manganese, Pantothenic Acid, Phosphorus, Vitamin B1, Vitamin C
Source of  :
Fibre, Omega-3, Vitamin B2, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables ½
Meat and Alternatives 1 ½
Fats 3 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

29 Reviews (29 with rating only) 86% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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