1 whole smoked mackerel, flesh removed from bone or 2 large fillets of smoked mackerel lightly flaked
100 grams French beans, topped and tailed
200 grams petit pois (frozen is ok)
100 grams purple
Sprouting broccoli or normal broccoli, cut small
100 grams cauliflower, broken into small florets
150 grams kale, stalks removed and lightly torn
100 grams semi-dried or sun-dried cherry tomatoes
1 tablespoon salted capers, roughly chopped
100 grams red onion (1 small-medium onion), thinly sliced
4 tablespoons One Nutrition MCT oil
1. Peel skin off mackerel fillets and tear the flesh into bite-size pieces. Set aside until required.
2. Cook the French beans, petit pois, broccoli, cauliflower
and kale in salted boiling water for 3 -4 minutes, until just tender, then strain. Place vegetables between 2 clean tea towels or kitchen paper for 1 -2 minutes to remove excess water, then toss in a large mixing bowl. Add semi- dried tomatoes, capers, thinly sliced red onion and a
good dash of MCT oil.
Season and toss, then gently mix the flaked mackerel through it.
3. Divide between 4 plates and serve at once if serving hot.
Substitute mackerel with left over chicken, smoked chicken, smoked or fresh salmon, smoked tofu, diced cooked bacon, shredded cooked ham or sautéed mushrooms.
If you can’t source semi/sun -dried tomatoes, use fresh cherry tomatoes, halved
If not using vegetables straight away, refresh under cold water, drain and dry off excess water using a salad spinner or between sheets of kitchen paper or clean tea towel. Keep chilled in fridge till 30 minutes before serving.
Serving at room temperature:
Mix all ingredients at last minute and serve in individual bowls or a large platter.
Per serving (approx.):
Carb 14 grams
Protein 17 grams
Fat 32 grams
Fibre 6.5 grams