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.

Print Recipe

Prep Time 5

Cook Time 5

Total Time 10

Servings: 2

Course: Main Course, Salad

Cuisine: Fusion

Ingredients Method

Ingredients

1 cup cooked brown rice
1 smoked mackerel fillet
2 spring onions
½ red pepper
½ tin mixed beans drained and rinsed
2 tbsp tinned sweetcorn drained
½ tin green beans or edamame beans drained
1 handful fresh parsley leaves chopped
2 tbsp extra virgin olive oil
Zest and juice of ½ lemon
½ tsp ground cumin
½ tsp dried oregano
1 garlic clove minced (optional)
Salt and freshly ground black pepper to taste

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.