Smoked mackerel, bean and brown rice salad
This smoked mackerel, bean and brown rice salad is a quick, nutritious meal that works equally well for lunch or a light supper. It’s a great way to use up leftover brown rice, combined with rich, smoky mackerel, mixed beans, sweetcorn and crisp vegetables in a fresh lemon and cumin dressing. The fish provides plenty of protein and beneficial omega-3 fatty acids, while the beans and brown rice add fibre to make the salad satisfying and filling. Naturally gluten-free and dairy-free, it can be prepared ahead and served chilled or at room temperature, making it ideal for packed lunches and meal prep.
Ingredients
Method
- Finely chop the red pepper and spring onions. Place the cooked brown rice in a large mixing bowl and add the chopped vegetables.
- Whisk together the olive oil, lemon zest and juice, cumin, oregano and garlic, if using. Pour the dressing over the rice and toss gently to combine.
- Blanch or steam the frozen green beans or edamame beans for about 5 minutes, or until just tender. Drain and allow to cool.
- Drain and rinse the tinned beans.
- Remove the skin from the smoked mackerel and break the flesh into bite-sized flakes, checking carefully for any bones.
- Add all the beans, sweetcorn and mackerel to the rice mixture. Fold everything together gently, taking care not to break up the fish too much.
- Taste and season with salt and freshly ground black pepper. Scatter the chopped parsley over the top and serve.