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| Mackerel, rice & fruit salad with creamy dressing 'I'm taking this recipe back to Australia with me!' 'Fresh and summery with lots of interesting flavours' tasterTaster |
This Smoked Mackerel & Rice Salad, inspired by Ina Garten, is absolutely delightful to eat...studded with refreshing fruit and layerd with contrasting textures.
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 should be good made on the day of serving. Allow the creamy succulent mix to come to room temperature for maximum taste and pleasure.
Smoked mackerel is the least expensive of smoked fishes. The budget conscious should beware of less expensive brands; they can be very salty. The drier individual mackerel sides, available at good fishmongers, are ideal. Otherwise the esoterically flavoured selection at M&S and the (good value) Waitrose Essentials will do.
Cost: about £6.50'ish (feb 20240
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
lettuce
Method:
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 should be good made on the day of serving. Allow the creamy succulent mix to come to room temperature for maximum taste and pleasure.
Smoked mackerel is the least expensive of smoked fishes. The budget conscious should beware of less expensive brands; they can be very salty. The drier individual mackerel sides, available at good fishmongers, are ideal. Otherwise the esoterically flavoured selection at M&S and the (good value) Waitrose Essentials will do.
Cost: about £6.50'ish (feb 20240
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
lettuce
Method:
- Mix rice, orange zest, chives, orange segments & grapes until evenly distributed
- Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm
- Lightly toss till well mixed
- Add mackerel & nuts; stir carefully, keeping fish intact
- Serve on lettuce with 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
More fish on NavBar: Recipes I/Fish
'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 which have been sprinkled with smoked paprika and baked in a moderate oven for 10-15 mins or until crisp
- Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad
More fish on NavBar: Recipes I/Fish
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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.
not be reproduced, in any form, without the author's written permission.
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