Very Healthy Smoked Mackerel With Tomato And Mixed Beans Recipes

VERY HEALTHY SMOKED MACKEREL WITH TOMATO AND MIXED BEANS

A very healthy and tasty dish. I was looking for a dish to include smoked mackerel and stumbled upon this recipe. Great with Cous Cous as a main meal.

Provided by madcowjen

Categories One Dish Meal

Time 25m

Yield 2 serving(s)

Number Of Ingredients 11

Very Healthy Smoked Mackerel With Tomato and Mixed Beans image

Steps:

heat the oil in a large pan and cook the onion and garlic until soft and transparent.
stir in the tomatoes, tomato puree, vinegar, sugar and bay leaf - bring to the boil.
season and stir in the beans.
Cover and simmer for 3-4 minutes.
stir in the fish, cover and cook until piping hot, approximately 5 minutes.
serve with cous cous or chunky french bread.

Nutrition Facts : Calories 720.7, Fat 39.3, SaturatedFat 8.5, Cholesterol 133.1, Sodium 159.4, Carbohydrate 36.7, Fiber 11.3, Sugar 4.9, Protein 54.7

Ingredients

355 g ready to eat smoked mackerel, skinned and cubed
1 tablespoon olive oil
1/2 medium onion, finely chopped
1 garlic clove
1 (8 ounce) can chopped tomatoes
1 teaspoon red wine vinegar
1 pinch sugar
1 bay leaf
salt and pepper
250 g mixed beans e.g red kidney beans
1 tablespoon tomato puree

SUPER-GREEN MACKEREL SALAD

Green beans, spinach and broccoli make a great base for a healthy lunchbox treat with oily fish and yogurt dressing

Provided by Good Food team

Categories Lunch, Main course

Time 20m

Number Of Ingredients 9

Super-green mackerel salad image

Steps:

Boil a pan of water. Add the green beans and cook for 2 mins, then add the broccoli and cook for 4 mins more. Drain, run under cold water until cool, then drain well.
To make the dressing, combine all the ingredients in a small jam jar with a twist of black pepper, put the lid on and give it a good shake.
To serve, mix together the cooked veg with the spinach and mackerel and pack into a lunchbox. Just before eating, pour over the dressing, scatter over the sunflower seeds and add a grind of black pepper and extra dill.

Nutrition Facts : Calories 425 calories, Fat 30 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 12 grams carbohydrates, Sugar 10 grams sugar, Fiber 6 grams fiber, Protein 27 grams protein, Sodium 2 milligram of sodium

Ingredients

85g green bean
85g thin-stemmed broccoli
large handful baby spinach leaves
2 hot-smoked mackerel fillets (about 75g), skinned and flaked
2 tsp sunflower seed , toasted
75ml low-fat natural yogurt
1 tsp lemon juice
1 tsp wholegrain mustard
2 tsp dill , chopped, plus extra to serve

SMOKED MACKEREL & POTATO BAKE

This warming, thrifty family supper takes just ten minutes to prepare. Try it with hot-smoked trout too

Provided by Good Food team

Categories Dinner, Main course

Time 35m

Number Of Ingredients 8

Smoked mackerel & potato bake image

Steps:

Heat oven to 200C/180C fan/gas 6. Cook the potatoes and onion in boiling, salted water for 6-7 mins until almost tender. Drain well. Grease a 20 x 20cm baking dish with a little of the butter, then arrange the potatoes in it.
Break the fish into chunky pieces, discarding any skin and bones. Tuck the pieces in and around the potatoes, then scatter over the dill. Whisk the cream, stock and horseradish together and season. Pour over the potatoes. Dot the remaining butter over the top, then bake for 20-25 mins until golden. Serve with a green salad, if you like.

Nutrition Facts : Calories 559 calories, Fat 42 grams fat, SaturatedFat 18 grams saturated fat, Carbohydrate 34 grams carbohydrates, Sugar 4 grams sugar, Fiber 3 grams fiber, Protein 14 grams protein, Sodium 1.47 milligram of sodium

Ingredients

700g potato , cut into 3cm cubes
1 small onion , thinly sliced
25g butter
200g smoked mackerel
2 tbsp chopped dill
150ml double cream
100ml fish stock
2 tbsp creamed horseradish

SMOKED MACKEREL, COURGETTE & BUTTER BEAN SALAD

Get a dose of omega-3 in this gluten-free salad that takes just 15 minutes to prepare. It's ideal for a quick and easy midweek supper, or a filling lunch

Provided by Sophie Godwin - Cookery writer

Categories Dinner, Lunch, Main course, Starter, Supper

Time 15m

Number Of Ingredients 8

Smoked mackerel, courgette & butter bean salad image

Steps:

Toss everything together in a salad bowl, taste and adjust for seasoning, then serve.

Nutrition Facts : Calories 644 calories, Fat 47 grams fat, SaturatedFat 11 grams saturated fat, Carbohydrate 17 grams carbohydrates, Sugar 3 grams sugar, Fiber 9 grams fiber, Protein 34 grams protein, Sodium 2.5 milligram of sodium

Ingredients

1 red chilli , finely chopped (deseeded if you don't like it very hot)
1 lemon , zested and juiced
2 smoked mackerel fillets, skin removed and broken into large flakes
1 large courgette , cut into ribbons using a vegetable peeler
400g can butter beans , drained and rinsed
3 tbsp extra virgin olive oil , plus extra for drizzling
1 small pack parsley , roughly chopped
50g feta , broken into large pieces

More about "very healthy smoked mackerel with tomato and mixed beans recipes"

25 MACKEREL RECIPES TO LIGHTEN UP YOUR MEALS - INSANELY GOOD

From insanelygoodrecipes.com
5/5 (1)
Published May 17, 2022
Category Recipe Roundup, Seafood

Godeungeo Gui (Grilled Mackerel) This recipe is a remake of a popular Korean dish made with fresh mackerel that has been grilled over an open flame.
Grilled Mackerel with Lemon and Garlic. Grilled mackerel with lemon and garlic is a delicious, easy-to-make meal that’s perfect for a summer night. The lemon and garlic help to keep the fish moist and juicy, while parsley adds a nice final touch of flavor.
Ginataang Mackerel (Mackerel in Coconut Milk) Do you love the taste of fresh fish but hate the smell that lingers in your kitchen afterward? Want to save this recipe?
Mackerel Fish Pie. The mackerel fish pie is cooked with a variety of vegetables, including potatoes, tomatoes, and onions. The pie is then topped with a flaky pastry crust and baked until golden brown.
Mediterranean Oven Roasted Spanish Mackerel. This is a healthy, flavorful, and easy-to-make dish that is perfect for a quick weeknight dinner. The Mediterranean herbs and spices used in the recipe give the fish a wonderful flavor.

Very Healthy Smoked Mackerel With Tomato And Mixed Beans Recipes

VERY HEALTHY SMOKED MACKEREL WITH TOMATO AND MIXED BEANS

A very healthy and tasty dish. I was looking for a dish to include smoked mackerel and stumbled upon this recipe. Great with Cous Cous as a main meal.

SUPER-GREEN MACKEREL SALAD

Green beans, spinach and broccoli make a great base for a healthy lunchbox treat with oily fish and yogurt dressing

SMOKED MACKEREL & POTATO BAKE

This warming, thrifty family supper takes just ten minutes to prepare. Try it with hot-smoked trout too

SMOKED MACKEREL, COURGETTE & BUTTER BEAN SALAD

Get a dose of omega-3 in this gluten-free salad that takes just 15 minutes to prepare. It's ideal for a quick and easy midweek supper, or a filling lunch

More about "very healthy smoked mackerel with tomato and mixed beans recipes"

25 MACKEREL RECIPES TO LIGHTEN UP YOUR MEALS - INSANELY GOOD

3 UNIQUE SMOKED MACKEREL RECIPES - FEARLESS EATING

SMOKED MACKEREL RECIPE - GREAT ITALIAN CHEFS

SMOKY TOMATO BEANS - DOMESTIC GOTHESS

BEAN & MACKEREL SALAD | RECIPES | JOHN WEST UK

10 BEST SMOKED MACKEREL WITH RECIPES | YUMMLY

SMOKED MACKEREL RECIPES | BBC GOOD FOOD

37 MACKEREL RECIPES | OLIVEMAGAZINE

FOODCOMBO

10 BEST SMOKED MACKEREL HEALTHY RECIPES | YUMMLY

VERY HEALTHY SMOKED MACKEREL WITH TOMATO AND MIXED …

HOW TO SMOKE MACKEREL: A GUIDE TO DRY SMOKING AND …

EASY & DELICIOUS SMOKED MACKEREL IN A MASTERBUILT SMOKER

HOT SMOKED MACKEREL RECIPE - GRILL MASTER UNIVERSITY

SMOKED MACKEREL BAKE | SLIMMING EATS

MACKEREL WITH TOMATOES RECIPE | TASTE OF FRANCE

COTTAGE CHEESE IS BACK! READERS ON 16 DELICIOUS WAYS TO USE IT – …

10 BEST SMOKED MACKEREL HEALTHY RECIPES | YUMMLY

You'll also love

Related Search