PENSIONERS' DELIGHT: SMOKED MACKEREL, GRAPEFRUIT & MINT SALAD:

SNEAKS IN AT A FIVER('ish) BUT PERFECT FOR 1-of-your-2 FISH MEALS A WEEK... 

Smoked mackerel & Grapefruit Salad, stuffed with Omega 3's: tasty, refreshing,  low fat & carb 

Smoked Mackerel is really great at this time of year and still priced reasonably compared to fresh.

It's not exactly frugal but it is stuffed with health-giving Omega 3. It is so high in good proteins and healthy fibre, you could have a vegetarian meal the next day to make up for the cost.

Smoked mackerel is so versatile.  In a heat wave, it's great in salads whether  teamed with leaves & fruit or/and rice or cooked potato.  

And, of course, smoked mackerel is ready for the plate; it doesn't have to be cooked!

In this recipe, tangy grapefruit and mint provide a lively counterpoint to the rich, succulent fish.

The salad doesn't need exotic cupboard ingredients but still offers delicious layers of flavour. 

If budget allows, fresh mint is best but leftover mint elevates fruit smoothies or the high protein make-it-yourself vegetarian felafel.  

Fresh Mint also freezes well; just bung it in its packet in the freezer and retrieve as  needed.  You won't be able to use it to decorate like fresh mint but if you treat it as if it was dried, it'll add a deep - in a good way - layer of minty flavour.  

Cost: £5 (less for some brands of smoked mackerel) 

Feeds: 2-3 

Ingred:

  1.5-2 x smoked mackerel fillets*, (around 150gm/5.2oz - the number of fillets in a package can vary) 

 

  1 round soft or crisp lettuce (or a mixture of both)

  1 grapefruit, pref (but a not-too-sweet orange will do)

  1 tsp lemon juice

  1 tsp dry white wine/grape juice

  2.5  tbsp olive oil

  pepper (no salt!)

  4-5 good-sized leaves mint, finely chopped, or 1/3 tsp dried mint

Method:

1. Wash lettuce throughoughly; dry well; roll up in a clean tea towel.  Refrigerate in chiller until needed.
2. Prepare grapefruit (see below), segmenting the fruit over a bowl to catch the juices.  Place segments in separate bowl.  If the segments are too large, cut in good-sized chunks.  Drain, set segments & juice aside.
3. Combine grapefruit juice with lemon juice, wine/grape juice, & olive oil in a small jar with a tight fitting lid; shake until mixture emulsifies (thickens and is fully blended); season with pepper and a little salt.
4. Stir in mint; taste; in some instances a pinch of two of sugar OR a couple of drops of maple syrup will brings out the flavours of the dressing
5. Just before serving, break lettuce leaves into a bowl; pour over enough dressing to moisten but not overwhelm; toss well.
6. Check mackerel for bones; flake into large bite-size pieces
7. Add mackerel & grapefruit segments to leaves ; toss; serve immediately
8. Serve with half a baguette or boiled new potatoes
9. Want/need dessert?  Try Midi Strawberry Sponge (cost £1.75 plus berries and cream, if using)

*67 tends to buy M&S or in a pinch, Waitrose; other brands can be over-salty )

Comments:

'There wan't one of the supermarket's 3-for-2 special on, so it wasn't cheap but it was very, very good.  I loved it, it was a super meal on a summer day.  Tasty, filling and refreshing.' Retired writer

Tips:

• creamy dressing: add 1 tbsp 0-fat plain yoghurt
• variation: peppered fillets add bit of punch; OR add a half a small red chilli, finely chopped, or a pinch or two of chilli flakes to the salad
• if you like, replace fish with chicken or ham 
• If you liked this you will also like Grapefruit, Mushroom & Tomato Salsa

Segmenting Citrus fruit:

1. Slice off top, bottom & sides.

2. Slide knife between segments

3. Carefully push down, up & out

Please leave a comment in the box below

* adapted from an out-of-print cookbook by '50's star chef Robert Carrier.

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.