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.

This recipe is incompatible with your food profile

Ingredients

??? potatoes, peeled and cut in half ???
??? green/snap beans ???
??? tomatoes, diced ???
??? mackerel, canned ???
??? Classic Vinaigrette ???
??? salt [optional] ???
??? 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

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

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

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • 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

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.