PENSIONERS' DELIGHT: SMOKED MACKEREL, GRAPEFRUIT & MINT SALAD: low fat & carb; high fibre & protein

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 no longer frugal but 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 also 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: £6'ish (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:

SWEET'N SOUR EXOTIC CUCUMBER, frugal vegan, simple but sensational

Tangy, sweet crunchy side dish to pep up mains on any table...

Sweet & Sour Exotic Pickled Cucumber, quick & easy'
'Yum!  Bright taste with nice subtle chilli kick.' Taster

Simple but super, exotic pickled cucumber will be a delightful dish for a potluck Bonfire Night or anytime buffet table.   It goes well with cooked meat, cheeses and salads.

67's recipe* needs hardly any prep time (though there is some waiting time) but the results are a treat.  Crisp, slightly salty & slightly sweet, the cucumber have a definite Oriental bent. They'll be popular and friends will beg for the recipe.

Sugar and salt are kept to a minimum.

Cost: £1'ish
Makes: enough for several but recipe multiplies easily

Ingred:
    1 cucumber, thinly sliced
  Dressing  
    1 tbsp white wine vinegar
    1 tsp maple syrup or caster sugar
    1tbsp toasted sesame oil  
    1 tsp reduced-salt soy sauce
    1 tbsp chopped parsley or cilantro
    half small fresh chilli, finely diced (pref) or generous pinch chilli flakes
    2 tsp light veg oil
    2-3 grated cloves garlic

Garnish (opt)
      toasted sesame seeds

Method:

1. If cucumber is not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse
2. Slice cucumber thinly (a mandolin is useful here). salt lightly; leave 10 mins; rinse well, drain  
3. In a separate bowl, mix vinegar, sugar and other aromatics; stir 
4. Press cucumber slices between layers of kitchen paper to remove excess moisture; add to dressing, tossing until all are coated 
5. Pour cucumber & dressing into a sealable plastic bag; slosh the contents around a bit.  Refrigerate for at least 4 hours,  turning now and again until ready to serve.   

Comments:
'Bright taste that goes great with the Camembert I'm having.  The cucumber softened nicely and the chilli gives a nice subtle kick.' Political Agent

*adapted from Waitrose magazine

                                                                   More sides on NavBar/Recipes II/Sides...

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