Vegetable Salad with Mackerel

Vegetable Salad with Mackerel

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

2 servings
Preparation 15 min
Cooking 15 min

400 calories per 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 (Recipe)   45 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

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 dice 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

Nutrition Facts

per 1 serving (330g)

Amount

% DV*

* DV = Daily Value

Calories

400

Fat

21 g

32 %

Saturated 3.5 g
+ Trans 0 g

17 %

Cholesterol

45 mg

Sodium

260 mg

11 %

Carbohydrate

37 g

12 %

Fibre

4 g

15 %

Sugars

3 g

Protein

18 g

Vitamin A

30 %

Vitamin C

35 %

Calcium

15 %

Iron

15 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ¾ serving

More info

Claims

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

More info


This recipe is in the following categories: Fish | Vegetables | First courses/Appetizers | Lunch box | Main courses/Entrées | Salads | Diabetes-friendly | Halal | High Calcium | High Iron | High Vitamin D | Kosher | Source of Omega-3 | Buffet | Picnic | Italian

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