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Vegetable Salad with Mackerel

18 Reviews
88% would make this recipe again

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

Preparation : 15 min Cooking : 15 min
400 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Kid-friendly
  • Diabetes-friendly

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
45 mL Classic Vinaigrette 3 tbsp
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 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

per 1 Serving (310g)

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

Protein

18 g

Vitamin A

28 %

Vitamin C

37 %

Calcium

16 %

Iron

16 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¾ servings
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
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
Free  :
Added Sugar

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

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Members' Reviews

18 Reviews (18 with rating only ) 88% would make this recipe again