Delight in the robust flavors of mackerel and the freshness of beans, all brought together by a zesty lemon dressing. This simple yet sophisticated salad is a filling dish that provides a wonderful balance of protein, fiber, and healthy fats.
Ingredients
For the Salad:
- 1 can (about 5-6 oz) of mackerel, drained and flaked
- 1 cup of canned white beans, drained and rinsed
- 1 cup of canned kidney beans, drained and rinsed
- 1 cup of fresh or canned string beans, cut into 1-inch pieces (if fresh, lightly blanched)
- 1/2 of a red onion, finely chopped
- 1/2 cup of cherry tomatoes, halved
- 1/4 cup of fresh parsley, chopped
For the Lemon Dressing:
- 1/4 cup of extra virgin olive oil
- Juice of 1 large lemon
- 1 teaspoon of Dijon mustard
- 1 teaspoon of honey (optional)
- Salt and pepper to taste
Instructions
- Prepare the Salad:
- In a large bowl, combine the flaked mackerel, white beans, kidney beans, string beans, red onion, cherry tomatoes, and parsley.
- Make the Lemon Dressing:
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, and honey until well combined. Season with salt and pepper to taste.
- Toss the Salad:
- Pour the lemon dressing over the salad ingredients. Toss gently to ensure everything is well coated with the dressing.
- Serve:
- Allow the salad to sit for about 10 minutes to let the flavors meld. Serve chilled or at room temperature.
Nutrition Information (per serving)
The following nutrition information is approximate and will vary based on specific ingredients and portion sizes:
- Calories: 320
- Protein: 18g
- Carbohydrates: 28g
- Dietary Fiber: 9g
- Total Fat: 16g
- Saturated Fat: 2g
- Cholesterol: 30mg
- Sodium: 200mg
- Vitamin C: 30% DV
- Iron: 20% DV
- Calcium: 10% DV