FRUITY SMOKED MACKEREL RICE SALAD, Triple Duty, low-fat, high fibre,

A sassy healthy fruity smoked mackerel salad... 
                                                                                     first posted January 2016

 Mackerel, Rice & Fruit salad with creamy dressing
'I'm taking this recipe back to Australia with me!'  'Fresh and summery with loads  of interesting flavours' Tasters

If ever there was a salad to typify abundance, this is it.

Smoked Mackerel & Rice in a creamy dressing, studded with nuts and juicy, crunchy fruit, is a refreshing summer offering.  And if you're not into fish, there are vegetarian, vegan and carnivore options below.

Inspired by the great Ina Garten, the Rice Salad is superb - every mouthful a symphony of flavours and 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 stored separately, the ingredients should be good for 2-3 days after it is prepped.  

If transporting the salad, pack ingredients in individual air tight containers and assemble on site.  For maximum taste and pleasure, allow the Salad to come to room temperature. 

Smoked mackerel is the least expensive of smoked fishes though the  budget conscious should beware of less expensive brands; they can be very salty. 

Individual smoked mackerel, fat and golden and crispy skinned, are available at good fishmongers - at a price - and are ideal.  Otherwise the esoterically flavoured selection at M&S (often on offer) and (good value) Waitrose Essentials are fine.  

Cost:  from £3.75 depending on brand of mackerel
Makes: 2-3 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)

        (OR the whites of spring onions or red onion)

   3-4 tablespoons finely diced fennel or celery

   3 tbsp thick Greek 0-fat yoghurt
   1 tbsp mayonnaise (opt)
   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 almonds or other lightly toasted nuts

    lettuce

Method:

1. Mix rice, orange zest, chives, fennel or celery, orange segments & grapes until evenly distributed
2. Whisk yoghurt, mayo, olive oil, vinegar, orange & salt and pepper; add enough to rice to moisten, not overwhelm 
3. Lightly toss till well mixed 
4. Add mackerel & nuts; stir carefully, keeping fish intact 
5. Serve on lettuce with good bread

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

'I hesitated at first because of the fruit but mackerel is my favourite fish so I tried it.  It was really, really, really good!' Priest's assistant
' This was amazing; just stunning mouthfuls with loads of interesting flavours .  It was so summery and fresh; delightful.' Retired writer

Tips:

• Vegetarians and Vegans can replace mackerel with hard boiled eggs and vegan bacon bits, smoked tofu or ROASTED SPICED CHICKPEAS:   You will need a salty element for balance.
• Carnivores can replace mackerel with cold chicken
• Liked this? You'll also like Smoked Mackerel, Egg & Potato Salad

                           

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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.