Inexpensive and easy to prepare, mackerel is a good source of omega-3 oils.
|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|
|1 pinch||salt [optional]||0.1 g|
|ground pepper to taste [optional]|
- 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.
- Cut the tomatoes into small dices then add them to the bowl. Drain the mackerel fillets then add them to the salad.
- 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)
% Daily Value
Servings of Canada's Food Guide1 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|
ClaimsThis 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
|Meat and Alternatives||1 ½|