PORTABLE MACKEREL, RICE & FRUIT SALAD, Healthy, Easy-Peasy, Veggie options

Join the trend for pre-packed lunches...

first posted 2016; updated 2/24

 Mackerel, rice & fruit salad with creamy dressing
 'Fresh and summery with lots of interesting flavours' taster

67goingon50 is keen on from-home lunches; they're cheaper and healthier than shop-bought.  This Smoked Mackerel & Rice Salad, inspired by Ina Garten, is just the thing for 2 days of packed lunches 

It's very healthy - full of heart-friendly omega oils, vitamins and minerals.  High in fibre (especially if brown rice is used) and gut-friendly yoghurt, it's excellent for the digestive system. And it is easy to prepare and put together.

The blog is not keen on making salads too far ahead but if the ingredients are stored separately, the salad will be good for two days. Allow the creamy, fruity succulent mix to come to room temperature for maximum taste and pleasure.

Smoked mackerel is no longer a budget-friendly option.  But it is so good for you, it's worth it now and again. The budget conscious should beware of less expensive brands which are high in salt. The Blogger prefers the drier individual mackerel sides available at good fishmongers (when feeling flush!!)  and selections at M&S and Waitrose.   

Cost:  about £6, depending on brand of fish
Makes: 2 generous portions 

Ingred:
   240gm/8 oz cooked rice, (brown pref) (1/2 cup uncooked)
   zest of 2 med oranges
   segments of 1 1/2 oranges
   a generous handful seedless grapes, halved
   2 tablespoons finely chopped fresh chives (3/4 tsp dried)
   

   3 tbsp strained or Greek 0-fat yoghurt
   1 tbsp mayonnaise
   juice of 1/2 orange
   1 tbsp olive oil
   1 tbsp white wine vinegar
    pepper & salt

    150 gm/5.5 oz smoked mackerel, skin & bone free, in large flakes 
    a generous handful of almonds or other lightly toasted nuts 

Method (per portion):

1. Store components in individual plastic containers until assembly OR
2. Mix rice, orange zest, chives, orange segments & grapes until evenly distributed
3. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
4. Lightly toss till well mixed 
5. Add mackerel & nuts; stir carefully, keeping fish intact 
6. Serve with lettuce (opt) and/or good bread

Comments:
'That salad was great, fresh and summery with lots of interesting flavours!  The fruit and fish combo reminded me of Australia.' 20 fund-raiser

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs, smoked tofu or drained chickpeas sprinkled with smoked paprika & baked in a moderate oven for 10-15 mins or until crisp
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                             Go to Recipes on the Nav Bar for more smoked fish dishes...

                        Please leave a Comment in the box below

This recipe has been developed by B  Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.